wombleval Member

Thanks so so much heybales!!

I'm not too pushed about building strength right now.my focus for the next 2 months is to lose that half stone and minimise muscle loss- unclear from your response,will high reps /volume help me maintain muscle??

Clean breaks luckily! Tore my calf muscle 3 weeks ago to compound matters so still only doing upper body workout.might try squats next week and see how leg is. I calculated tdee with weight lifting, I'm between 15 and 20% deficit. Id plateaued before my accident with 36kg bench press(3 sets of 8) ,currently lifting 7kg for…

Well got the all clear to start back lifting 2 weeks ago as two broken arms finally healed! Started my cut at the same time-15% deficit. Decided not to do Intermittent fasting for now as already having to adjust to being back at work fulltime! Only 5 lbs to lose so cut should only last 2 months. I'm anxious to not lose…

I weight lifted. Broke arm so had to stop before Christmas. Lost 3 lbs water weight . Exactly what I gained when started lifting

Excellent. My hormones are all over the place anyway! Even ten years ago, I tried low carb diet but I developed terrible body acne and had to take roaccutane so hate messing with hormones if can avoid. Yet again, thanks haybales!

You mean hormones would be more affected by daily 10% deficit? That's definitely the cut I'll try so. Hopefully it'll suit me. After a month, if im funding it too difficult,I'll try a simple 10% cut. Thanks so much

Excellent!! So final question , my guru :) if you were to do a cut and wanted to preserve metabolism as much as possible , would you go for 10% cut every day (with tdee break every 6weeks) or do a 24 hour fast once a week? Or is effect on metabolism similar using both methods?

So as im still eating plenty carbs, I can maybe assume my rmr might drop 50 or so calories but nothing too dramatic ? I'll try 6:1 in a few months and see how works for new as means of cutting slightly. Happy enough to lose a lb every 3 weeks as I don't have much to lose.

I was hoping to avoid a cut and change shape by lifting. In eating more than I've eaten since I was 15 and want to be able to eat like this for as long as I can. Interesting that it's the water management more than muscle that adds to BMR -didn't realise that. So the 3lbs water I've lost since i couldn't lift mean my rmr…

Had a dexa just before my accident and have 18.2% body fat which for my age,45, I d really pleased with my legs and arms were at almost 25% and theyre reason I'd like to lose a half stone ultimately. I get what you're saying no way to know exactly how much my rmr will reduce. It just helped me cope psychologically to do my…

Me again! So my measured rmr was 1598. This was after 2 rest days from lifting. Hour much night this drop after a month of not lifting, 2 months of not lifting etc. Calculated my tdee using this but should I assume my tdee has dropped by eg 50 calories after 1 month, 100 calories after 2 months based on loss or muscle…

I will push to 2400 and stay there for 8 weeks before trying a cut. Im so tempted to just cut now and try prevent weight gain but if I can hold it for 8 weeks any cut should be more successful. 7lbs to lose but only 5 ft so will make all the difference. Worst case I wont be able to lift for 6 months to a year as its a…

Also after breaking arms, the next day I cut by 300 calories(from 2300). Only recalculated my tdee today and realised I should have continued eating 2300 minimum the past week as I've been using exercise bike alot(used haybales excel sheet and had measured rmr from v breathing test and body fat from dexa scan so actual…

Heybales, how long should it take to lose the water weight from lack of lifting? It's almost 2 weeks now and I'm down 3lbs. Can I take my weight after two weeks and say I've lost all water at that stage? I will then aim to keep my weight at this level and neither gain nor lose over the next 6/7 weeks. I don't want to…

I know! That's what am most worried about. Don't want to ruin my reset by eating under tdee but it's going to be impossible to know if actually gaining fat over the next few months. Bad timing. If had completed reset then I'd be alot happier about this. I miss weight lifting!!

Renting exercise bike and standing \walking for ten hours a day. Refuse to sit watching TV !!!! Will do bodyweight squats etc too. Hadn't thought of them. When I start back lifting I'll have to use lighter weights for a few weeks id imagine so be two months overall not lifting heavy!!! Hopefully will gain back quickly…

Aaagh have broken bones on both arms. Right one is thumb only so can type and do basic stuff for myself. Going to cut back by 400 calories as went be able to cycle or lift for 6 weeks. My weight had stabilised at 2300 so disgusted I need to start messing with my reset. How much muscle will I lose in two months? When I…

That's great I mightn't need to reset for as long as thought!!am 45 so any recomp has been pretty subtle-feel slightly bigger all over rather than inches lost. Torso tighter for sure though. I eat pretty much same stuff each day so not much variation in calories which i hope is good for metabolism( healthy food is 90%).…

You mean I should have jumped straight to tdee- rather than dragging it over 3 months?? Aaagh. As t s I reckon. would need to eat at tdee for a good 6 months before cutting (based on my long history of vlcd) so won't be happy with body for next summer. What didn't I post this months ago!!! Hopefully some recomp week happen…

Didn't realise that much potential difference between rmr and BMR. Was thinking 100cals. I walk 1800 steps a day,cycle for 30 mins more days and lift weights for 70 mins three times a week. My tdee based on rmr was 2400 which I'm almost at. Afraid it's overestimated and will keep gaining !! Time will tell. Just need to be…

Did you only start weightlifting in the past month? I gained almost 2kg when I started which I was told was water/glycogen weight . those lbs havent come off but my clothes fit the same so dont bother me. maybe you've lost a few lbs but they've been masked by the water gain? aside from that I agree you should buy digital…

chronic dieter here who had maintained a normal weight for 20years but at expense of eating 1200 calories max a day. Told myself this was all I needed to maintain as 5" , 104lbs and reckoned my rmr would be driven to the ground from under eating anyway. To my surprise, testing showed its a very high 1598 for my stats. Been…

Sorry for butting in but what about planks ( including side planks)? Is it worth doing these? I do them on lower body day but are they achieving anything? Only able to do dumbbell squats and deadlifts so be worried not exercising core enough .

Oh god im not knocking it. im the first to admit im clueless and want to learn what will work best for me. Took the past 2 days off- longest break since I started over 4 months ago amd raring to go again tomorrow but not feeling guilty about skipping days thanks to ye ! Ill stay with 4 days for now and try the all pro in a…

It just seems very slow progression for a beginner. Ive been adding 10% pretty much each week to most lifts whereas this has you adding every 5 weeks. Then again my joints are suffering so that was too much.I guess I need to get in the mindset that less is ok rather than pushing myself to the limit but I honestly thought…

Loulamb7. Thats the first ive heard of that program. Im curious. How come you're decreasing the weights by 10% and 20% on days 2 and 3 each week? It seems illogical to go down weight. I thought you were meant to lift as heavy as possible each session and progress week by week whether by adding more reps or weight. All pro…

Thanks so much gor the advice . hopefully ill progress more now im taking more rest days.

Stupid joints! !! Do ye reckon in a year I mught be able to get back to 5 or 6 days or is 4 days enough when youre over 40? Or is that kind of regime only for the advanced lifter who's working different body parts each session? As an aside im doing floor chest press with dumbbells - 4 sets of 12 reps at 52% body weight…

Im progressing all the time especially in oast few weeks when I've been on holidays and getting loads of sleep. You're right though. No point getting injured and losing weeks. I'll go back to 4 sessions a week and see how it goes. Thanks.i needed to hear that. Deep inside I knew I was overdoing it for my age!