Rusty740 Member

Nuts are great high calories and good for you.

I got nothing, that sucks.

Fitbit has a reputation for over-estimating. Eat your 250-500 surplus on the 3500 and watch your weight. Adjust as necessary.

Awesome!! Doesn't it feel good knowing you can do it!! :) Good job!

Not happening

Just whatever you do, do not stop trying and do not stop learning. With enough of those two things, you'll make your goals, no matter how far they might seem.

I've been lifting for awhile with my heart rate monitor. I'm 145lbs and a good squat session is definitely one of the more calorie inducing of my lifts along with the DL. A good 4-5 sets of squats probably gets me 100 calories over the course of a day due to elevated heart rate. Nothing to write home about and most of the…

That is awesome. Good for you and everyone around you!! Keep it up.

Wait was this for me? Yes, this was for you, sorry @alwaysbloated I didn't quote.

Yeah I'd say you are a good candidate for measuring based on lean body mass rather than body weight. I think you'd get decent success around 125-150.

The easiest way not to lose muscle while dropping weight is to get plenty of protein (around 1g/lb body weight will get you that plus some for satiety) and continue or start a structured lifting program and don't have your cut last longer than 4-6 months or so before maintenance for a bit. If you can do those three things,…

Yeah, I get it. I just think cut/bulk is a process that most people can use to get a really good handle on things by focusing on calories and lifting and using weight and body fat measurements to more easily make and measure progress. I think being able to measure progress is extremely important and really that's what…

@rainbowbow is absolutely correct. To be most accurate it should be based on the muscle you have, not the total body weight you have. But there is more to it than that. The reason I like to say 1g/lb body weight (most of the time) is that it gets the minimum your muscles need, but it also gets you more than that and the…

I don't really know but I found an awesome website that compares your main lifts with other people's and give you lots of feedback. It's a free thing, www.strengthlevel.com Here's some samples.

No a calorie deficit is not a recomp and ninerbuff and sgt1372 said to have a deficit and sgt1372 was getting regular DEXA scans and hydrostatics to keep him on track and I'm going to guess that as a retired police officer had weightlifted in the past. Measureability is key to progress and he was deeeetailed. IMO cut/bulk…

I don't mean this in a mean spirited way, but I want to tell you the truth. You are overweight and you do have a higher risk of health problems as a result and you are totally capable about doing something about it and you can still have curves and be healthy. Let's not confuse "curves" with "I'm ok within being unhealthy…

Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals…

This is ok, when your arm strength is the limiting factor in a compound lift, it's totally ok, and I'd recommend, to just do the amount your arms are capable of. This is very similar to grip strength limiting a deadlift, your brain will give the rest of your body input and it just won't lift that bar if your wrists aren't…

Yup, this is about right. I've used percentages because it seems a bit easier to track and get a handle on at the beginning, but by all means, figure out the suggested minimums for your body as you get better at tracking.

@krishnip Foods are grouped in to Macronutrients and Micronutrients. We need them all. There are three types of macros (short for macronutrients), carbohydrates, proteins, and fats. Each of them come from different foods in varying amounts, and most foods have all of them, but are mostly one or the other. So when it comes…

Yeah, I've just gotten into zerchers and love them because you don't need a rack and you don't have to do a "bear complex" or something to be able to do a squat and I just hate the front squat even though it really is an option, but you have to do a power clean first so... plusses and minuses.

Great article, and good advice at the end to include lots of different rep ranges. Thumbs up.

People who weigh themselves every day are more likely to stay on track. It's one habit that is easy, sets the tone and your focus for the day.

You know I've found that I used protein shakes to help get more protein when I was in a cut (losing fat) because higher protein helps maintain muscle along with lifting weights, when you are losing fat. Now since I'm bulking, I actually need less protein and many more carbs, while keeping in my calorie goals. Carbs fuel…

Nah, don't worry about it too much unless you've got a medical condition. Start with tracking total calories, then once you're good at that, track macros, then once you're good at that, adjust the fancy other little things if you like. Sugar isn't something you should be concerned with.

You know what, when I lost 42 lbs last year I ate chips, a bag of them sometimes...I still do once in awhile, but I've also found, and there's some evidence to support this, that our taste buds or brain or something, react to the foods we commonly eat over time and things become tasty. For instance, if you eat lots of…

I've had several goals. The first one was 5 lbs loss, to see if I could do it. The next one was 15 lbs because I thought that might look good, then as I approached that I realized that I might actually be able to have abs, so I went for 40 lbs so I could get to a body fat goal, did that. Now I'm fluctuating between two…

That's a tough one. A small surplus for bulking is a good thing, you don't need very much to put on muscle. A nice number for carbs during a bulk is 2g/lb. The carbs are good for your recovery, but your total calorie surplus and your lifting program will have more to say about how much fat you gain around your midsection,…

Oh wow. That's no fun. Sounds like a sitcom episode.

It's too bad many of us men are not quick-witted enough to be polite, or for that matter, appear intelligent, and many of us are just really really stupid/self-centered/disrespectfull. I don't think there is a good/easy way of dealing with the idiots that say/do these types of things because the people who do them aren't…