_piaffe Member

This is encouraging! I was hoping for a mini cut of 1 lb/week for 4 weeks to get it over with, but honestly... it's too much work. And like I said, I'm being lazy. I guess my worry is that if I choose 250 calories as a daily deficit, it might really be less due to errors (I weigh foods but there is margin of error on some…

I hit SW earlier this year. I haven't had the energy to be disciplined. I've been lazy about it - unusually so. Maybe it's age. I care, but I certainly don't care enough to be as rigorous as I was 3 years ago, or would have been under these circumstances. My deficit is about 250-300 calories a day, max, and that's it. And…

Lol! Thanks... that was last summer. I was training 3 x week full body at home, 100% dumbbells - about 30mins of which (each session) was arms. I did a "circuit-style" approach and rotate through about 10 different arm exercises due to RA restrictions. To give an example of my main moves: -lateral and front raises, bicep…

I maintain high too, generally. My issue is food volume. Eating a lot of food really makes me feel bad, so I aim for higher fats (e.g. nut butters) vs. "volume" lower calorie, less dense foods

haha - love it!! It's been almost 4 weeks since my post-holiday "cut". I've been steadily losing 0.5-0.8 a week. I shouldn't even complain... my deficit involves averaging 2000-2200 calories a day, with two carb-dominant refeed days of ~2700 calories each. I've got a lot of calories to play with, yet I know already upping…

I feel like I am serially either regaining ~10 or dieting the 10 off. I am a maintenance failure. My original GW was ~5 to 8lbs "too hard" (not sustainable for my lifestyle, the lifestyle I want). It took me a while to realize that - denial is strong. I have accepted that, but do want to reduce by 3 to 5 (less than 1/2…

Carbs are the key to the leptin boost, so yes you should aim to get them up on refeed days IMHO. That's the whole point. Otherwise you're just getting the psychological benefit of a couple of days at maintenance, not the hormonal benefits. Essentially, going by what Lyle has said on podcasts and in the Big Pink Book…

Hi everyone. Looking for guidance on my refeed strategy. I re-read about 20 pages but am hoping I can get your insights on my data: 5'11F CW: 161.5 GW: 155 BF ~21-22% TDEE: 2,500-2,700 Deficit: 500 calories a day Aiming to eat 2000 (40P/30/30) Target NET cals Sunday - Thursday: 1350 - I achieved this (avg cals for the week…

I have chronic rheumatoid arthritis and do 3 full-body dumbbell workouts a week. I have put on lean muscle in the last 1.5 years working out at home, with a PT and now on my own: it's doable! (Added some pics to profile) Form is extremely important always, and esp with joint issues. My RA dictates what moves I can and…

1. Discipline. Meal prep, planning my day, getting my workouts in. It's all routine and good habits for me. It doesn't feel like discipline - it's just...my thing now. 2. Accountability through logging. Not every meal. Not necessarily weighing (I do occasionally). But enough "tracking" to see where I'm at daily / weekly.…

Ditto. Honestly, I would never again "not hold back". Just not worth the 3+ weeks of misery (to me!) afterwards as I shed the water weight and, if I'm lucky and super disciplined, the fat. My good habits seem so hard to get back into, my discipline is gone and I'm definitely not motivated. (I can only realistic have a 1/2…

Discipline > Motivation You do need more self control. Honestly, motivation ebbs, flows and fades. It won't sustain you for months and months, through hormonal cycles and holidays, through seasonal changes and moods. Agree though: don't be so hard on yourself. Learn and move forward. 2 days is really nothing in the big…

This is me too. If I want to cut, I have to start by cutting back on my intense cardio in particular - I do 7 to 10 indoor cycling classes a week, plus 3x full body weights. When I'm at that level, I cannot eat less than 2500 calories without triggering a binge (and easily, I can eat 3000 calories and feel like I'm still…

I am certainly aware of how aggressive it is. There are other factors in play, however - not the least of which is how much worse I do on slow and steady cuts. I wasn’t looking for advice / to hijack the thread, which is why I haven’t laid it all out.

lol... uh no, that profile pic is from 2 years ago when I weighed about 13lbs less than I do now (and could only chest press 25lb dumbbells). I was 5’11 and 143ish - 147 lbs with very different fitness goals / a different workout routine. I was eating an avg of 1750 gross calories. I currently eat around 2600 gross…

If I could muster the discipline of 1600 gross cals for even a week, I'd feel lighter and drop a scale weight. The cut I want to do is: net 1300 calories for 2 weeks with ON POINT logging (not my current 75%-of-the-time 100% accurate logging and "meh, who cares?" dinner / evening snack approach). My problem is that I'm…

I wish!! On BOTH counts, actually... I *try* to reduce, but the lowest I manage is 2000 calories on an inactive day (they are very rare - I don’t often take a rest day). I am currently trying to cut but I can’t seem to net lower than 1600 a day. No discipline!

Height is a huge advantage!! My BMR is something like 1400. When I have REALLY inactive days, I "should" stick to 1800 calories (TDEE), but I struggle to eat below 2000-2100. As an aside, I am pretty sure I am shrinking. 43 years old and I may now be more like 5'10'1/4"

I have a desk job but aim for about 10k steps a day (some days are better than others). Dedicated and focused physical activity is my secret. At 5'11 - much taller than you - I maintain at 2300-2500, but I do intense indoor cycling 7x week and 1.5 hours of strength training 3x week.

I love mine!!! Just got mine... looks great and super functional.

[/quote] First of all, you look great! Can I ask what exercises you do or avoid due to your diastasis recti? I have that dreaded "dome belly", even though I'm fairly lean. I'm 5'2", ~112 at the moment. I had a twin pregnancy during which I topped out around 190lbs, so my belly got HUGE. I was also 42 at the time I…

I LOVE nyc vacations because I get to have nyc fitness experiences! I always book boutique classes near my hotel - soulcycle spin classes or pilates classes for example. You can find class schedules that will not interfere with your plans and you can even do walk-ins. I find nyc boutiques higher > Toronto boutiques (even…

Not that I'm aware of!

Wow! That pretty much sounds like me. So what is the science - are we not working out as hard? (because that defeats my purpose with intense cardio) ETA: I also hate the itchy face!!

Same for me. Also hamstring curls with dumbells (I strength train at home). Posterior chain reaction!

You look amazing!! I completely relate. Almost 43 yo and 3 kids here (youngest is over 5). I have diastis and a 3-finger gap to this day, and short of a tummy tuck, nothing will shrink it. I've tried recomp and leaning out - see pics below. (I am currently about 10 pounds over this now). Agree with above: find a better cut…

Wow - crazy! I wonder though about height and overall "scale". I have had a 39" / 40" hip (may still at ~155)... but I am 5'11.

I decided not to try again with cardio. Coffee seems to work for me. I will try it before weights.

I am quite good with caffeine. Don’t get jittery. Maybe I’m used to my current volume - 3 medium coffees in a day, 5:30am 11 am and about 3 pm. I have read that some people use black coffee as their go to preworkout. I use mine to function - so maybe I can double up and have one of my coffees as an “extra” before I…

Good to know it’s not just me! Will try it again fo weights.