Carb Cycling
Rach0878
Posts: 17 Member
Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
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Replies
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you're not building any muscle on 1200 cals.6
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TavistockToad wrote: »you're not building any muscle on 1200 cals.
1200 cals has been for fat loss. I am ultimately looking to do both, but most importantly have been trying to lose extra fat first.0 -
When you say fat loss and muscle building, you would be looking to maintain your weight to do both slowly over time. I would imagine 1200 is not maintenance unless you are very petite. What are your stats? If you want to lose weight, then you would be eating in a deficit looking to preserve muscle and lose fat. Are you doing any weight training? I am not familiar with the Body Boss program, but if it is just HIIT you want to incorporate some resistance training for most optimal results to retain or build muscle.
I do carb/calorie cycle in a deficit, I have low (<100g), medium (200g) and high (300+g) carb days. I find this helps my adherence and workout performance. But it is not necessary and can be a bit complicated if you are just starting out.
I would say you would still need to track calories (unless you are very calorie and macro aware which some people are).
If you are a good weight for your height, check out the recomp thread in the maintaining forum. If you have weight to lose, eat in a deficit, get adequate protein (~0.8-1g per lb goalweight minimum) and lift weights progressively.4 -
TavistockToad wrote: »you're not building any muscle on 1200 cals.
1200 cals has been for fat loss. I am ultimately looking to do both, but most importantly have been trying to lose extra fat first.
from the looks of your picture, you are already reasonably lean, so 1200 cals is probably not necessary at all, unless you're very short?
set MFP to lose 0.5 lb per week, eat adequate protein and do some strength/resistance training. if you enjoy hiit then that's fine for cardio just make sure you fuel it.6 -
When you say fat loss and muscle building, you would be looking to maintain your weight to do both slowly over time. I would imagine 1200 is not maintenance unless you are very petite. What are your stats? If you want to lose weight, then you would be eating in a deficit looking to preserve muscle and lose fat. Are you doing any weight training? I am not familiar with the Body Boss program, but if it is just HIIT you want to incorporate some resistance training for most optimal results to retain or build muscle.
I do carb/calorie cycle in a deficit, I have low (<100g), medium (200g) and high (300+g) carb days. I find this helps my adherence and workout performance. But it is not necessary and can be a bit complicated if you are just starting out.
I would say you would still need to track calories (unless you are very calorie and macro aware which some people are).
If you are a good weight for your height, check out the recomp thread in the maintaining forum. If you have weight to lose, eat in a deficit, get adequate protein (~0.8-1g per lb goalweight minimum) and lift weights progressively.
I am 5'4" and 129 lbs. Mostly need to trim down my stomach, butt, thighs and arms. So everything...lol! I'm just completely lost I think about what I should be focused on nutritionally to lose the weight. I realize that muscle weighs more, but I'm not looking to bulk up at all, just want to see some definition again. The Body Boss program is only 12 weeks and then you can start it over again. There are some light weights involved and I do have a gym where I live so I have access to weights that I could incorporate outside of BBM. How should I eat in a deficit? I thought I was by only eating 1200 cals! Forgive me if I sound dumb, I'm just learning about all the programs there are out there and have no idea what's best for me.0 -
Ok if you want to lose a bit of weight, that is fine, but you will need to eat less than you burn. Did you enter your stats into MFP? I would set it at a 0.5lb per week deficit and eat back at least some of your exercise calories. Make sure you are weighing and measuring all your food. Keep in mind the scale can jump up a bit due to water retention when you start a new exercise.
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TavistockToad wrote: »TavistockToad wrote: »you're not building any muscle on 1200 cals.
1200 cals has been for fat loss. I am ultimately looking to do both, but most importantly have been trying to lose extra fat first.
from the looks of your picture, you are already reasonably lean, so 1200 cals is probably not necessary at all, unless you're very short?
set MFP to lose 0.5 lb per week, eat adequate protein and do some strength/resistance training. if you enjoy hiit then that's fine for cardio just make sure you fuel it.
I'm actually about 10-15lbs heavier than that picture, it's old and I haven't updated it. I probably look similar with more fat around my belly and thighs. I'm 5'4" and 129 lbs. I rapidly gained 15lbs in about a year due to being very happy and lazy in a new relationship. haha. I'd like to lose that 15lbs eventually, but if I see a lot of positive results getting defined then I won't focus on the scale so much. Should I be staying away from carbs? fat? Not sure what's best...0 -
What is best is a way of eating that makes you feel good and you can stick to. Don't have to stay away from anything, but you do want to ensure adequate nutrition and macros if your goal is to change your body composition. At least 0.8-1g protein per lb goalweight, 0.4g of fat per lb and you can fill the rest with carbs or whatever else.TavistockToad wrote: »TavistockToad wrote: »you're not building any muscle on 1200 cals.
1200 cals has been for fat loss. I am ultimately looking to do both, but most importantly have been trying to lose extra fat first.
from the looks of your picture, you are already reasonably lean, so 1200 cals is probably not necessary at all, unless you're very short?
set MFP to lose 0.5 lb per week, eat adequate protein and do some strength/resistance training. if you enjoy hiit then that's fine for cardio just make sure you fuel it.
I'm actually about 10-15lbs heavier than that picture, it's old and I haven't updated it. I probably look similar with more fat around my belly and thighs. I'm 5'4" and 129 lbs. I rapidly gained 15lbs in about a year due to being very happy and lazy in a new relationship. haha. I'd like to lose that 15lbs eventually, but if I see a lot of positive results getting defined then I won't focus on the scale so much. Should I be staying away from carbs? fat? Not sure what's best...
4 -
Thanks so much guys. You helped me a ton.0
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TavistockToad wrote: »TavistockToad wrote: »you're not building any muscle on 1200 cals.
1200 cals has been for fat loss. I am ultimately looking to do both, but most importantly have been trying to lose extra fat first.
from the looks of your picture, you are already reasonably lean, so 1200 cals is probably not necessary at all, unless you're very short?
set MFP to lose 0.5 lb per week, eat adequate protein and do some strength/resistance training. if you enjoy hiit then that's fine for cardio just make sure you fuel it.
I'm actually about 10-15lbs heavier than that picture, it's old and I haven't updated it. I probably look similar with more fat around my belly and thighs. I'm 5'4" and 129 lbs. I rapidly gained 15lbs in about a year due to being very happy and lazy in a new relationship. haha. I'd like to lose that 15lbs eventually, but if I see a lot of positive results getting defined then I won't focus on the scale so much. Should I be staying away from carbs? fat? Not sure what's best...
There is no "best"... there is only sustainable or unsustainable. Don't overcomplicate it. Pick a way of eating that makes you feel good, that helps keep you on track with your calorie goal, that is reasonably balanced and nutritious, and that includes food you like.2 -
Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!6 -
Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.1 -
Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak3 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.5 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
how long have you eaten 'more' and how much weight did you gain?
with your stats and activity level there is no way you're not in a deficit on more than 1200 cals.2 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.3 -
TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
how long have you eaten 'more' and how much weight did you gain?
with your stats and activity level there is no way you're not in a deficit on more than 1200 cals.
I gained 15 lbs over an 8 month period and have maintained that gradual gain since then. Which is a lot for me. I'm 5'4" and have never really struggled with my weight until now. I'm sure age and hormones have something to do with that as well.2 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.0 -
TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
how long have you eaten 'more' and how much weight did you gain?
with your stats and activity level there is no way you're not in a deficit on more than 1200 cals.
I gained 15 lbs over an 8 month period and have maintained that gradual gain since then. Which is a lot for me. I'm 5'4" and have never really struggled with my weight until now. I'm sure age and hormones have something to do with that as well.
by eating how much per day?4 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.2 -
TavistockToad wrote: »TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
how long have you eaten 'more' and how much weight did you gain?
with your stats and activity level there is no way you're not in a deficit on more than 1200 cals.
I gained 15 lbs over an 8 month period and have maintained that gradual gain since then. Which is a lot for me. I'm 5'4" and have never really struggled with my weight until now. I'm sure age and hormones have something to do with that as well.
by eating how much per day?
Oh, I don't know, just eating what I felt like eating. I mean, I eat pretty reasonably healthy to begin with but probably endulged in too much pasta, sugar and beer more than I should have during that time.0 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!0 -
TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!
who told you 1200?0 -
1200 is the MINIMUM calories a female should be eating - and that is if she is old/sedentary/tiny...at your height/weight (I took a guess on age) - your maintenance is nearly 2000cal a day (factoring in working out 3-5 days a week) - https://tdeecalculator.net/result.php?s=imperial&g=female&age=30&lbs=129&in=63&act=1.55&f=1
you are well within normal weight for your height - so focusing on recomp (losing fat/gaining muscle) may work better in the long run, but its a longer process2 -
TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!
who told you 1200?
A trainer at my gym...0 -
TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!
who told you 1200?
A trainer at my gym...
well i'll repeat my advice from up thread.... set mfp to lose 0.5lb per week and eat back your exercise cals7 -
TavistockToad wrote: »TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!
who told you 1200?
A trainer at my gym...
well i'll repeat my advice from up thread.... set mfp to lose 0.5lb per week and eat back your exercise cals
and fire that trainer....9 -
deannalfisher wrote: »TavistockToad wrote: »TavistockToad wrote: »TavistockToad wrote: »Hey all, I'm wondering if anyone has done carb cycling for fat loss and building lean muscle? I do HIIT workouts about 5 days a week (Body Boss Method). I've been sticking to a 1200 calorie diet and I'm not seeing a whole lot of results as far as fat loss. I naturally tend to stay away from too many carbs but I'm not super strict with it. I don't typically eat bread, potatoes and rice, but sometime incorporate a little into my dinners. I'm wondering if anyone can just tell me what to do without me having to pay hundreds of bucks for an online guide? Apparently no calorie counting is needed?? Do I just do every other day?? Thanks in advance!
Just out of curiousity, how many calories do you estimate you're burning in those HIIT workouts, and do you eat those calories back? People often seriously over-estimate HIIT calories. Also, HIIT is not usually the best bet for maintaining/building muscle, either.
Balanced nutrition is important for health, calories are key for fat loss, and carbs are irrelevant unless they affect your satiation or energy level (or you have a relevant, not very common, health condition).
I agree that you might benefit from considering recomposition. The thread that was mentioned is here:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Best wishes!
I honestly haven't been tracking the calories burned and I am not eating them back. I am eating carbs currently but here's my daily breakdown:
Protein at least 121g
Carbs 76g
Fat 47g
I have been definitely feeling weak, but I can't tell if I'm battling some type of cold which usually happens this time of year with the weather fluctuating and my allergies or if it's from eating so much less and carbs specifically. I have not strayed from my diet whatsoever. I do plan on incorporating weight training in between HIIT days but I can't afford a trainer and am just going by routines I found online.
that's not many calories, no wonder you feel weak
1200 Calories? Well I need to cut fat so if I eat any more than that I won't lose. I'm not at the point where I'm heavy weightlifting or anything just simply doing the HIIT workouts so far.
If you want to lose more fat vs muscle, then I would definitely consider adding weightlifting into your routine. HIIT is better than nothing, but it is not the most optimal for muscle retention especially since you are close to goal. Also losing too quickly is not a great idea, provided you are very accurate with your logging and eating 1200 cals.
Yea, I definitely am going to add weightlifting. I just need a good routine that is actually attainable at firsta and that I can accelerate at. I had an online coach for a brief time last year and felt like the meal plan and routine was a little advanced for me. I'm not training for competition....yet. Lol. I am extremely accurate with logging and do not ever go over 1200 cals.
Keep in mind you can retain water especially if you just started a new exercise, increased volume or intensity.
See this thread for a list of programs,
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ok well make sure you are using a food scale to weigh all your food, 1200 is not a lot of calories for your stats.
How many calories should I be eating then to lose? I was told 1200!
who told you 1200?
A trainer at my gym...
well i'll repeat my advice from up thread.... set mfp to lose 0.5lb per week and eat back your exercise cals
and fire that trainer....
absolutely!!!!!5 -
deannalfisher wrote: »1200 is the MINIMUM calories a female should be eating - and that is if she is old/sedentary/tiny...at your height/weight (I took a guess on age) - your maintenance is nearly 2000cal a day (factoring in working out 3-5 days a week) - https://tdeecalculator.net/result.php?s=imperial&g=female&age=30&lbs=129&in=63&act=1.55&f=1
you are well within normal weight for your height - so focusing on recomp (losing fat/gaining muscle) may work better in the long run, but its a longer process
This is awesome. I didn't even know about this. Thanks for saying I'm 30! Lol...actually I just turned 40 but I probably do look around 30...at least that's what I'm told. So I should eat 1800-1900 calories following the "maintain" macros, and add weightlifting to my workouts?1 -
deannalfisher wrote: »1200 is the MINIMUM calories a female should be eating - and that is if she is old/sedentary/tiny...at your height/weight (I took a guess on age) - your maintenance is nearly 2000cal a day (factoring in working out 3-5 days a week) - https://tdeecalculator.net/result.php?s=imperial&g=female&age=30&lbs=129&in=63&act=1.55&f=1
you are well within normal weight for your height - so focusing on recomp (losing fat/gaining muscle) may work better in the long run, but its a longer process
This is awesome. I didn't even know about this. Thanks for saying I'm 30! Lol...actually I just turned 40 but I probably do look around 30...at least that's what I'm told. So I should eat 1800-1900 calories following the "maintain" macros, and add weightlifting to my workouts?
minimal change for a 40yo...https://tdeecalculator.net/result.php?s=imperial&age=40&g=female&lbs=129&in=63&act=1.55&bf=&f=1
1900cal rather than 2000 - i personally would go for recomp, BUT you have to have patience - its not a quick journey - look to a program like stronglifts/ strongcurves/ wendler 5x5 as some progressive lifting programs to help you get started (a good trainer should be able to work you through the basic lifts/moves to make sure you are doing them properly)1
This discussion has been closed.
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