pmm3437 Member

You've been maintaining at current intake for a long duration, which would indicate your at/near maintainence or your recording is off. Assuming your recording is accurate, for every 0.5 lb./week more you want to lose, you have to reduce your net calories by 250/day.

2-4 weeks in my experience, when it becomes noticeable. And you will regain it much faster when you go back to it.

http://www.healthyforms.com/helpful-tools/body-fat-percentage.php Estimates 15% http://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=32&csex=m&cheightfeet=5&cheightinch=5&cheightmeter=180&printit=0&x=90&y=14 At 146, your in the healthy BMI range. Your still at the upper end of the range, so you still…

140g on a workout day where you exercise for an hour isn't unreasonable. USDA minimum RDA is 0.8g/kg. Ranges up to 1.7g/kg for strength training athletes. Widely accepted and agreed upon that anything < 2.2g/kg ( 1g/lb ) is safe ... kidney function changes happen at much higher intake levels. Recent medical studies show…

There are several groups dedicated to various levels of low carb eating. Click Community, then on the right click the link for all popular groups. On the 1st page are listings for the LCD, Paleo/Primal, and Keto groups, all of which are LCHF type plans.

Weight loss is not linear. I have stalled up to 6 weeks, only to have a watershed moment where the scale says i dropped 5+ lbs. in between readings. Water retention had/has a lot to do with it, be more mindful of your sodium intake. If you continue exercising like you have been, you need to eat more. 1500 is metabolic…

Net calories is the amount of your intake that can be applied to support your TDEE ( basic life functions for your general activity level ). Your daily TDEE requirement is met from a combination of net intake and using stored energy. Your daily goal = TDEE requirement + exercise expenditure - minus expected stored energy…

Weight loss is not linear; recent example ... the last 3-4 weeks, my overall loss rate dropped from ~ 2/week to 0-0.5/w, and then I dropped 5 lbs between weigh ins this last period. Had so much more to do with water retention than anything I changed in my nutrition or exercise plans. Also, by your own admission, you are…

Useful frequency will be based on a number of factors, all of which will influence how often it will be valuable to measure. If you are working with more to start, at a higher deficit, etc, then you might see a measurable difference every 1-2 weeks. If your starting leaner, with a lower deficit or even a surplus, it might…

^ Seconded ^ There are too many variables to allow for any kind of estimate that would be remotely accurate, which is why they ( the developers ) don't try to do it. On a side note, the cardio section is also not very accurate, because circumstances effect the results, such as weight. Don't use the default values.

There are minimum RDAs for protein ( 0.8g/kg ) and fat ( 25-30g/day ) that you should meet. Beyond that, your macro content is largely preferential, unless you have an existing medical condition you have to account for. The fact that it can be and is preferential is what leads to the dozens of different diet plans…

No limits is what got most of us to show up here in the 1st place. You going to have to track, to pay attention, and to make sure your at a deficit if you want to lose. That means limits. I would advise that if you plan to strength train at all, do not delay. Weight lifting while losing weight, when supported by proper…

Unless you are being medically supervised, you should not be eating < 1200 calories a day. There are too many potential health risks associated with extreme low intake diets, and you could do irreparable damage.

Any activity to start is better than none, as long as it elevates your heart rate. Find something you enjoy, that you can do for a period of at least 10 mins at a time. You might find it beneficial to try low impact activities to start. Cycling, rowing, swimming, water aerobics, and other similar exercises can be good…

1 calorie every 20 steps doesn't sound high to me at all. In fact, it sounds low.... But if you want to force it to under report, set your profile weight lower.

Only on this planet, in the current century. And a cup of water is 2 lbs. when retained.

1) You should only wear it when exercising. 2) You need to eat back a portion of exercise calories. 3) What % you eat back is based on how accurate you believe your estimates are. With a Fitbit or other HRM device, it should be fairly accurate. Maybe start with 75-80%, and adjust from there. 4) You don't have to eat all or…

Hydroxycut is a scam. Don't waste your money. If you want to maintain as much muscle mass as you can, you need to eat adequate protein and increase the amount of strength training you do. 3 days of a full body routine weekly is a typical beginner plan. Check out StrongLifts 5x5 or something similar. Beyond that, do what…

The reason you see ppl eating at the extremes is because they want instant gratification. They are in a hurry to lose it as fast as they can. And to answer your question, no. You need a good plastic surgeon, or exceptional genetics.

Long duration steady state cardio can be cataboloic, so if you're looking to start a new bulk cycle, you need to pay attention to how much you do. A typical 45-50 min HIIT class shouldn't be an issue, but a 2 hr marathon, or a half day bike tour might be, depending on how high your heart rate gets, etc. I don't remember…

Only place I have ever seen the ability ( I've been on here for 8 months ). The recent list will drop items off after a while, once you stop using the entry.

Your doing it right, strength training to maintain/increase muscle mass, and overall exercising to help keep up your TDEE. Biologically, everyone starts to lose muscle mass naturally in their late 30's to early 40's, and it continues for the rest of our lives. That is part of the reason why its gets harder. Other factors…

That is textbook StrongLifts 5x5 routine. Grab the ap from the official web site ( http://stronglifts.com/5x5/ ), and follow the program. It will tell you when to deload, change reps, etc., all in the basic free version. You can also read the methodology/recommendations on that site for what to do with rep failures.

Stop dieting, make a lifestyle change with a nutrition and exercise/activity plan. You will never be "done", you need to constantly evolve.

Carbs are the current "poison", and the fad says avoid them. Leave the sheeple herd behind, and think for yourself. Sans a diagnosed medical condition, macro restriction is a lifestyle choice, not a necessity. Get your necessary nutrition ( RDA minimums for protein and fats ), then eat what you want while being conscious…

1) Weigh less frequently or not at all 2) Pay attention to changes in how you feel ( stronger, less fatigued, energized ) 3) Pay attention to changes in appearance or how your clothes fit 4) Break out the tap and start tracking standard progress measurments like waist, biceps, etc. MFP actually allows you to track some of…

1) Recalculate you goals periodically ( I do it every month or 10 lbs. lost ), to maintain your deficit level. 2) Since you enjoy the elliptical, and you are varying the programs ( muscle confusion ), you should be fine to continue in that vein. 3) There is no harm adding more exercise to your routine, so long as you allow…

^ Fact ^

I have always heard the saying "the camera adds 10 lbs." Interesting article about this : http://petapixel.com/2012/07/17/why-the-camera-adds-10-pounds-seeing-ourselves-in-pictures/

A calorie at 8pm is the same as one at 8am.