CasperNaegle Member

Yes that is a good start, monitor yourself over a few weeks and see what happens. I'd track daily weight, and measure my waist and maybe chest.. That's at least where I hold fat the most. Chances are you will tweek things a bit. How tall are you? How much do you weigh? How active are you?

It takes 3500 calories over what you burn to put on a pound (not counting water weight). Just get back on your program and keep working. It's ok to have a cheat day or two, it won't kill everything you did.

Janie, at your weight and at 1200 calories a day you should be losing weight like crazy. Obviously I don't know you, but I would think one of two things or maybe both are happening. One you don't weigh all your food and are getting considerably more than 1200 a day. You really have to use a scale and weigh everything to…

Take a look at Mike Matthews books and websites. He has some great programs. I started out at about 1.2 grams per pound as I cut and have leveled off at 1 gram per pound. I lift heavy max 6 reps / 3 sets. If I get 6 reps I increase the weight. I added muscle in the beginning fairly well. It levels off however as the body…

squats, lunges, hip raises, Bulgarian split squats, great for legs and the *kitten*

Don't give up diet coke unless you want to.. There is no scientific evidence that they impact insulin at all. I drink Coke zero and have lost 40 pounds. Count your calories and you will see a difference.

I agree with the other posters.. being too aggressive is a way to get really down on things and fail. Get yourself in a 20% calorie deficit and just start to lose. I'm guessing if you were down 20 or so pounds in 4 months you would feel pretty good and be on a track you could sustain long term. You are so young and have…

Everyone starts somewhere. If the journey was easy we wouldn't need sites like this. Get your total calorie burn for the day figured out and get in a 20% or so deficit. You will lose over time. Don't worry about cutting out specific foods. I eat a high protein diet 1 gram per pound and keep my fats at about 20% of my…

They don't work.. just do what you have been.

I eat anything that fits in my macros.

So you are going to need to learn with your exercise what your total calorie burn is so you can understand where to put your deficit. The calculators for either MFP or IIFYM are just estimates and you will have to tweek them. I keep myself at about a 20% deficit overall when I'm cutting. I count macros specifically when I…

Honestly I want to look good naked!

Post holiday break.. glad to be back cutting and lifting. Hope everyone had a great Christmas and New year

This is a good point.. Weight is only one measurement to use. I use calipers and measure my waist and chest where my fat tends to sit the longest. I wouldn't get overly hung up on the scale alone.

Here is my suggestion based on what works for me after trying different things and looking at what happens. First weight loss is just not linear at all. I see my weight bounce up and down on a daily basis. I weigh every day, (early morning after I pee), then I track that along my seven day running average. The 7 day…

This is flat wrong for losing weight. Being in a calorie deficit is the only way to lose weight. All the gimmicks if they work only keep you in a deficit. For general weight loss staying in a deficit is all you need to do.

This just seems strange to me. One, how do you measure appetite? I have lost over 40 pounds and I don't feel any more "hungry" than I ever did, at least that I can tell. I have also added lean mass and that seems to improve metabolism not make it worse. So I don't know if they are just talking about someone going from 300…

OH I didn't take you overly seriously.. I know you well enough from your posts. I was just more explaining why I don't really care about it. I don't watch my sugar intake either. (GASP!)

Obviously don't know but from reading your post it doesn't really sound like you know how much you are eating. You have to keep yourself in a calorie deficit to lose weight. Much easier at a heavier weight than lower like you are. The only real way to know what you are taking in calorie wise is to weigh everything with a…

Every morning and I do use a spreadsheet to track it. More importantly I use a 7 day running average to smooth out the ups and downs from day to day.. You can see your trend better and really get a picture of your progress without the frustrations.

Are you using a food scale and weighing everything? No measuring cups, etc.?? Either way it sounds like you have lost a lot already and are on a good track. My only point is unless you use a scale you can get some really large swings in your intake.

you show that sodium whose boss. I don't ever really count sodium and I add salt to my food on top of what you see. I'm not hypertensive, my bp is spot on. My dad is the say way at 88. If I was having an issue I'd worry about it.

Just egg whites for breakfast? Hell no.[/quote] LOL , just gets my day started, gets my protein going. It's plenty to tide me over until lunch usually.

I eat way over that much on 1800-1900 a day.

Sure I'd love to see your study and data. I think if you really read Mike's stuff you will see that he debunks things like meal timing, supplements (even though he sells them) and other things. Sure he has a business to support, but his methods are mostly very sound scientifically.

Great basic read on the subject. https://www.muscleforlife.com/build-muscle-lose-fat/

No I do not think it helps with weight loss.. It's simply a matter of being in a deficit and letting the body do it's thing. My weight fluctuates all over the place day in and day out. Just track your progress over time and go from there. Use more than a scale.. Use a tape measure, calipers, etc.

Sure you can, but it depends. Not everyone can in every circumstance. If you are highly muscled now, but just have a high body fat and have been lifting over time you probably won't gain muscle. If you have not been lifting much you can gain muscle and be in a deficit. The thing you have to know is the body in a deficit…

It has nothing to do with eating fast food.. it's about the calories in the food. Keep it in your total and you are fine. If you go over, just balance out the next couple of days by being under. Sometimes you just go over and live with it and get back on track the next day.

Not sure how you are tracking your weight or how often you weigh. I weigh every day in the morning first thing and then I do 7 day average to track the trend better. My daily weight jumps all over the place.