Rusty740 Member

Sounds like you could benefit from some new strategies. First things first, it's ok to eat whatever you want, just make sure your total calories are in line with your goal. Two strategies that helped me stay on my calorie goal were (and are) protein and intermittent fasting. To be sure, neither of them work by magic, but…

This^ in bold, this is what he wants from you. He wants a cheerleader, like he's been for you. You're it, both in this weight thing and in life. I mean to fall all over him and tell him how proud you are of his successes, real encouragement. One other thing, just for you. Now is the time (before you're married) that you…

but above 15% and the body tends to favour fat storage over muscle when bulking.[/quote] I have not heard of this before. Where did you find this information? [/quote] @PPumpItUp Here's the most thorough explanation for when to cut and when to bulk, including references at the bottom. If you don't like the reading, just…

I love nuts for adding a few calories here and there. Bring some to work and snack :) I second doughnuts and pizza and raise some Ice cream! :)

Yeah, I just didn't think the taste would be awesome enough :open_mouth: , but yeah, peanut butter and chocolate yumminess.

This is tough one. I like to put bananas (1=100 calories) and (1 cup of full fat milk = 160 calories) and go from there. If I really wanted calories I'd also add some olive oil (1 Tbsp = 130 calories) Your shake could look like this. 2 bananas = 200 calories 1 cup 3.25% milk = 160 calories 2 tbsp. olive oil = 260 calories…

This is like reading what I did, lol. 42 lbs lost over 13-14 months, didn't lift until 10 months in (oops) got to 12% BF, now bulking to 15%. A deficit of approx. 25% below TDEE should be ok, more isn't that great, less is just fine 15% while lifting might be nice, but of course it will take longer. Cut to below 15%. 15%…

Here's a really good way to remember what macros are for what. Very generally...If you want keto or something, go for it, that's not what this is, but its fine if you find it works. Remember, these are just roughish, but easy to remember. 0.5 g/lb fat either bulk or cut (this is a minimum) 1 g/lb protein (more for a cut,…

Yeah, sorry, that's the way it goes, but you know. You would have had to lose that 9 lbs anyway, and we all lose some water first anyway. We're just trying to set you up good for next week when nothing changes so you don't freak out. Go for your goal, you'll make it. It will just take a little longer than two weeks ;)

Whatever you do, don't stop lifting. That will ruin everything. When we first start weight lifting, we see increases in strength without seeing any increase in muscle mass, this is normal and expected. It is called neurological adaptation and it's basically your existing muscle, joints, and nerves maximizing their…

I hate it.

If your profile picture is accurate, I'm guessing your body fat is somewhere around 15-18 give or take, but I don't see much muscle definition. You're what's called "skinny fat", no offense, you're in a good place. You can consider a cut or a bulk, I'm going to suggest a 5 lbs cut for one month to see whether or not you…

Cut

I don't know which particular muscles are targeted, but I will suggest that free weights are better most of the time. They will also work the rest of your body as well, provide a more comprehensive workout for the shoulder and I think would actually fit your back (without knowing the actual problem) better than a machine.…

I get the Myprotein ones online, you can use discount codes etc. I'm not going to try to steer you to one brand or another, except to tell you that they all give you protein so it is absolutely fine to buy a cheaper one. I found that buying an unflavoured whey isolate at the bulk store gave me more options as far as other…

Maybe try something else that you could focus on. When I started to lose weight, all I could think about and focus on was the food "how many calories is this, or that etc" and it was ok, but not much fun right? Now I've started lifting weights and I find that I focus more now on how the food I eat fuels my body, it's much…

Sorry to say this, but you'll have to reduce calories a bit more or maybe wait longer. Your weight loss will really taper off as you get closer to your goal. 20 lbs in 6 months is perfect, but the last 10 lbs might take another 6 months, depending on your body fat of course. Your stats are important for this part. One of…

Let's get back to the interesting stuff, I loved the idea of an experiment :) Oh, and you need a break! I think you should bulk. See how much muscle you can put on. Get on a surplus and eat some cake :) I'd slowly add 100 calories per week (more if you want) until you are gaining 0.25-0.5 lbs per week. Do this until you…

All this is confounded by the fact that we don't actually know how many calories we're actually eating. Those underweight tend to overestimate and those overweight tend to underestimate. Some people eat more fibre, some eat more protein. Too many changing variables to be much concerned with. But yeah, I have a Garmin Fenix…

All good advice above, but this is the best. You'll maximize your time with full-body 3 day per week and you will need some type of a calorie (doesn't matter what kind) surplus to build muscle. If you try maintenance calories you may get results, just not as fast as with a surplus. Of course the more you eat, the more…

I just need to point out that most of us "recommend" 0.8-1.2g/lb body weight, or whatever it is we "recommend". The actual amount of protein the USDA "recommends" is a measily 0.36 g/lb (0.8 g/kg)bodyweight. Just read this really quick article to decide for yourself how much you want.…

Yeah, I'd go with the calories too. There's a saying, "there's no such thing as overtraining, there's only undereating", but you get the idea. Then again, it totally could be dehydration, or lack of sleep. Everything is related to recovery though. Dehydration and sleep, you know how to fix. Undereating could be catching up…

This is about right, many people debate the value of protein, I'm a bid proponent of protein during a cut. I thing 1g/lb bodyweight is enough, but you might find more or less works for you. The big value in high protein (1 g/lb is highish) is that it has a noticeable satiating effect. Eat plenty of protein for breakfast…

Not much, maybe 2 lbs. I've been camping a lot lately, eating chips, pop, hot dogs, nuts basically all day for 3 days over the weekend and I'm up maybe a lb, but plenty of that is water due to high salt, but by the end of the following week it's still maybe 1 lb up. Your body will do it's best to hold on to all that food…

That's a tough one. 2-4% body fat and you'd almost die (not kidding), just FYI so don't bother thinking you're at that range, no offense. You'll be ripped around 12% with a Fat Free Mass Index of at least 20, probably 20.5 is more like the bottom end. Google it :) At 150 lbs on a bulk shoot for 100-120 grams protein,…

*slaps forehead* oh my. I cannot. A kitchen scale measuring to a tenth of an oz vs 2.8 grams is not the reason for anyone not to lose weight.

$30 for a pull up bar you can put in any doorway.

Forget about dance, the single most important thing you can do is to track your calories accurately. Dance you might lose 200 calories, maybe 500. Calories can add that in 5 minutes. The good news is that you can do it. It is a realistic, a bit hard if you've never done this, goal. You can do it, absolutely. This is a test…

Hey! I'm late to the party and don't have anymore weight to lose (42 lbs gone in 1 yr), but I wanted to support you in that '10lbs at a time' thought. There is some evidence that losing 10 or 15 lbs, then holding a bit (a month or so at maintenance), and repeating is a very effective way to ensure that the weight stays off…