Buff_Man Member

Try this https://www.bodybuilding.com/fun/macronutrients_calculator.htm It will give you a starting point. I'm 73kg, age 42 also working out 4x a week with 30k steps a week. I have been on about 1500 cals for 2 months and I've slowly lost 2 kg. For me it takes at least 2 weeks if being consistent to see any changes. At the…

I wouldn't advise this for two reasons. First, it's pretty drastic to stop eating proper meals and it might create a bad relationship with food. Second, the weight might come off too drastically and then it may become difficult to maintain. Diet and exercise WILL work, as long as you follow it consistently. The benefit of…

Probably the most important macro is protein because you can't build or maintain muscle without it. Carbs and fats can both be used for energy and you can switch them around as you want. Some people find carbs bloating and fats more filling so see what works for you. Overall though, the total number of calories is what…

Oi oi! 👍🏽

Also Take regular breaks while working, walk around and stretch neck, chest, shoulders, upper body. Don't worry too much about lifting too heavy, as long as you have 1-2 reps in the tank at the end of each set with good form, you're good. I also found laying flat on my back on the floor for a few mins each day really…

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Prioritise protein then add carbs and fats to suit. The total number of cals will determine how much weight you lose and how fast. If you're losing up to 2lbs a week that's fine.

Just a little more chicken on these 👌🏽

I would say your daily HIIT may also be making you hungry. I find HIIT gives me the munchies it's also a lot of intensity. Doing strength workouts will not make you bulky or big on its own, if it was that easy I'd be huge! But it's a good way of getting a lower intensity workout.

Add me at your own risk. I'm weird, you've been warned!

Hallo! How much are you trying to lose?

Erf 👍🏼

Main-gaining is the way to go 👍🏼

You're a filthy lot aren't you...

Dammit people, that's HOOJ! One reason never to go to Oz is those damn horse-sized spiders 😱. That spider hasn't shown up again, which is good, because I'm all settled in, would be a shame to burn the place down.

The struggle is real. I try to focus on maintaining a deficit as much as possible and working out hard. It takes a few months to drop consistently

Yep as said above, it takes time. For me, my weight would only drop every 2 weeks or so. So you need at least a month of consistency until you may see the scale move. But in the meantime you'll feel a lot better and that's also part of your progress! Don't drop your cals too low, aim for maximum 2lbs/week loss

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You might be working out too hard without enough recovery. You may just be recomping so changes will come more slowly

Definitely possible. Patience and perseverance. Yoga and strength training will help you build up those muscles that will support your posture. You need to get into the habit of walking around with your shoulder blades pulled back and down. You can practice with your back against a wall, try and get your shoulder blades…

Is there gonna be ice cream there? I love ice cream

I wear Gym Shark but all the logos have been washed off, so now I'm also a Gym Squid

Welcome back 👍🏼

Consistency is the key. The only 'diet' that will work is the one you enjoy keeping to! You need both good diet and exercise to keep weight off 👍🏼

As long as you're doing some kind of resistance work where you can get close to failure and your diet is good, you shouldn't lose your gains. Strength will suffer without the weights you're used to lifting, but that'll be back quick

Size isn't everything

To be satisfied with how I look and not take my health for granted

Nice!

Quarantine selfie