Rusty740 Member

Awesome!! Good work :)

Shakes are fine, real food is better, but yeah, focus first on the majors, that's getting enough calories, then focus on what those calories are made of (macros), then focus on what those macros are made of (vegetables vs vitamins; and meat vs protein shakes) etc. Try calorie dense foods like avocados, full fat milk, olive…

Yup, it's ok if you don't want to open your diary, just say so :) We're cool with that. Just trying to identify the right way to find where CI<CO is turning into CI>CO. Most of us look to food logging first because that's where we've found success. Try not to get too caught up in niche ways of losing, they're just…

Yeah, you can take some solace in confirmation that you are correct, it's going to feel very different. It really is going to change you and it will take some getting used to. Here it is. You want this change; it's good for you. Your challenge is to be who you are. It's tough sometimes, but understand you're not alone. The…

You're on the right track with the protein, trying to keep it high like that is indeed very hard, but it definintely will help satiate you. It costs a few more calorie to digest too, but that's minor. Any luck on making your diary public?

It's not hypothyroid. It's calorie deficit.

Can you please open your food diary? It's in settings/diary settings, down at the bottom, change to "public"

Sounds like you might be underestimating your calories in/out. Do not believe FitBit (it has a reputation for measuring high), go to an online calculator and find out your BMR, multiply it by 1.2 and that's your minimum per day, you could try 1.4 though since you're doing exercises weekly. From there, you'll have to really…

You probably will continue to stall as long as you are in a calorie deficit. That's ok. At this point you are more interested in keeping the muscle than gaining it. You can expect to stall or even lose weight on the bar while you are in a deficit. Don't worry. Keep lifting. Check out your macros to make sure you'll got…

I'll second the go slow with adding weights advice. While your muscles may be able to recover, your tendons and ligaments need time too. Currently working through forearm issues because I think I went too fast with the weight. I wanted to see progress because I knew I could lift more and wanted to figure out if my 1RM had…

Nerds rule. My sheet has 528 rows and 7 tabs. Oh yeah baby.

Bulgarian Split Squat is probably the best option. I workout at home too and I only have a barbell, and a pull-up bar, same problems as you do. I found the best option for squats was to do Bulgarian Split Squats. You only use about 1/2 the weight as a back squat, but since you are using only one leg, they are a little bit…

A good program is absolutely key. Have a look here for one you might like. If you are unsure, both StrongLifts and Starting Strength are good foundational programs that can get you going for several months and you can build on that.…

I've noticed a couple of things. You are working out too many times per week. If you want to build muscle, you lift heavy and build muscle during rest. Look up the sticky above for a program you feel would fit your goals. Aim for 3 - 4 days per week at 45 mins to 1:15 hours each workout. Any more or less is not as…

Nothing to add here except you've been steered in the right direction. I generally follow 1g/lb protein, 2g/lb carbs, and the rest fat, based on body weight. It's a bit high on the protein, but I find it's a nice balance, easy to remember. It's true more protein isn't better when it comes to muscle gain, but more protein…

Not really a recipe, but my wife's favourite thing was exercise after she ate, that brought the numbers down in a hurry.

Agreed, this one's great, notice everyone else says they have to take it off in the shower. Not Garmins, totally waterproof. I don't mind the sleep tracking on the Garmins, it's alright compared to FitBit.

Perfect. Aim for about 0.5 kg per week of bodyweight gain. Since you are lifting (I hope it's a structured good program because that will make all the difference) you'll likely be well-served to get 1 g/lb protein and 2 g/lb carbs like I mentioned above and fat being the rest. You can expect to gain about 0.1-0.25 kg/week…

Oh, not a problem. All you need is about 1g/lb bodyweight of protein, 2 g/lb bodyweight of carbs and the rest fat. Those are a bit rough though. That protein number might be a bit high for you, it depends. To gain weight the only thing you need is more calories. 0.25 kg/day is a lot though. You'll need an additional 1,925…

You don't need abdominal work if you are doing core lifts like squat, deadlift, overhead press, bent over rows, bench press. Your core (abs included) get hit pretty hard with those lifts already. You can add ab work if you want though. Abs can take a lot of work to fatigue. You'll do ab work to make your abs bigger, but…

I'm not sure what you mean by "...want to get 0.25 kg a day". You mean you are aiming for 250 g protein per day?

hmmmm, does bulk whey isolate count? It does come from the cheese process, so it is pretty 'natural'. Greek yogurt? It's pretty high in protein. Your milk will have 8-9 grams protein in a cup anyhow. Plus greek yogurt and you'll be up around 20-25 grams. I hope this shake doesn't end up have beans in it. yuch.

OOOOOOOOOOOO!!!!! Even more perfecter ;) Vegetable protein is much more satiating than animal protein, boy are you in luck!! You can solve two problems here perfectly. Work in Edamame beans into your meals or as snacks, chick peas as snacks or in meals as well. Other beans are good, but don't work as well as snacks. I did…

That program looks ok, but to me (I might be a wuss) it looks too time intensive. 4 days per week, with lots of sets. It's going to take awhile 1-1.5 hours to get through it each day, and the rest periods look too short. It may be a great program, but I think it's a bit much to bite off if you're starting out. Move on to…

Seems to me you still want to lose that 10 lbs and get to your goal. The only way to do it is to increase your deficit, but you know that. How you do it is up to you, but since you have a knee issue then exercise really isn't much of an option, but there are several things that might help you. So mostly the reason you've…

Good stuff, this is a game of consistency even in the hard times. You got this.

I have some good and bad news. The only way you are going to get a smaller waist size is by continuing to reduce body fat. Us guys just tend to hold it around our waists (Whatchagonna do?!). The good news is that yes, your waist size will come down if you keep dropping your body fat. The other thing you can (and should do)…

Me too. and Cottage cheese for every other food. :open_mouth:

We've all been there... You know it, trust it, you can do it. I confirm you know what you're doing, losing 60 lbs wasn't an accident. Carry on.