Ktjc2016 Member

This is what I'm struggling with am I lightly active or active... I go to to the gym 4 days a week for an hour weights 2 days legs two days upper body... I also have a job 3-4 days a week that requires me to do between 7000-13000 steps a day with no chance to sit down.

Any lean meat, paired with lots of veggies and a little carbs on the side. perfect combination to keep you satisfied!

I've just been introduced to nature valley protein bars they taste nice 5g of sugar and 10g of protein but they oddly make me really thirsty

Thanks for the advice, for me 4lbs is a lot and would be a big step forward for me! I think I need to move away from the scales and focus on what I look like and being healthy but it's proving difficult. At the moment I'm sitting around 17-18% body fat measured on a dexa scan and I look pretty lean I have little fat on my…

What are your activity levels like as I have a sendatory job and the only exercise I engage in through the week is my one hour at the gym, thanks for the advice

I weigh 108 pounds

Thank you this is helpful!

Do they give you an accurate calorie burn of your whole day or just your work outs?

Target macros are 50c 25f 25p and I seem to be usually hitting around 200g of carbs but some days I struggle to make up the carbs!

Try some non fat Greek yoghurt with some fruit or its nice with some banana and peanut butter! Lovely and creamy

Sorry but can you explain what a good morning is lol

Think it looks like I'll need to get someone to watch me or video me

Great thanks for the reply, little question as you seem to know what you are talking about, to see results do I need a surplus?

Not something I can do easily as I train myself is squatting in front of a mirror an appropriate alternative although I cannot see what form is like at the back

Yeah I thought it would be better to have good form instead of heavier weight... I just train on my own mostly and I don't follow anything just go with how I feel. Today I done 5 sets and managed 8 reps squatting 30 then I done 5x5 of 35 as I felt I could add a little on. Any advice?

Can you help me out with how many calories I just be taking in? I'm not so good with this stuff and have gradually upped my calories from 1200 to 2000 in the 6 months

Yeah I'm the same I feel like my arms don't take half the effort, I'm finding it difficult to eat a surplus but need to build muscle so needs must!

Thank you for the advice this sounds a good idea I've been eating 2000 calories and doing weight training, do I need to lift heavy or if hurting the next day is that adequate enough to build muscle?

Yeah so I do weights but mostly kettle bell, squats lunges etc with a 12 kilo kettle bell and weights circuits with Dumbbells for my arms

Hi I am managing to maintain weight but id say just and no more.

Yes but it has been almost 6 months since I was eating 1200 I have been eating 1800 for the last 4 months i reckon. Thanks what food would u recommend I've been eating 2 tbsp peanut butter and 1/2 an avacado a day