Rusty740 Member

I've been thinking hard about your stats and why you're not losing body fat. You've been tracking your body fat for a month, depending on if you're tracking daily or weekly or just twice, this might not be enough. Just throwing that out there. It's obvious that you aren't actually in a calorie deficit. No offense it's just…

Hmmm, depending on how you want to go about it, you could either enter a high calorie surplus, or a slight one. There are reasons for each. The reason you might consider a slight surplus (say 150-250 cals) is because you might want to limit fat gain (you will gain about 50/50 muscle and fat, no way around it); however, by…

Hey there, Carbs are not just for workout energy, carbs do something else that's powerful, they increase insulin. Insulin is a 'building' hormone. It tells the body to build muscle and fat for energy storage. Without carbs, and a calorie surplus, gaining muscle is far less than an ideal, effective way to do it. The other…

Looking for help on how to do this? Your stats will help and some idea of your goal weight and body fat. Just guessing for starters...you are probably looking at beginning a structured weightlifting program and starting a calorie deficit and getting your protein up to around 1g/lb body weight-ish. Your first task will be…

Good thread, there's a sweet spot for the number of sets per body part at around 60-75% 1RM. Magically, this is a really efficient way to get high volumes. Vary your rep count, frequency, or weight over the weeks to slowly increase volume until you deload/reload.

Yeah, to gain muscle your protein only needs to be around 1-1.4 g/lb lean mass or something. It's not very much. Muscle synthesis can't use any more than that. Make sure you get the minimum protein and fats and fill in the rest with carbs. If you have met the minimums at the end of the day and things are close, then you…

I don't think anybody has mentioned the opposite of a rounded spine. You don't want this either, you want a neutral spine. Don't be caught sticking your butt up real high. Also, an important thing to watch out for is that the deadlift is probably at its most dangerous just before you put the bar back down, the last inch or…

I recently switched to Myprotein Mocha, it's tasty, but I'd like just a touch less sucralose. Mixes really well though.

Tough call. I don't think many people know what they're best weight is, but you can bet they want to look lean. Two goals in that, decreasing body fat is 1/2 of it, increase lean mass is the other 1/2. This often involves a few bulk/cut cycles and of course heavier with less body fat is the goal. What I did is google some…

Try not to be intimidated... :) You'll do fine. It is a long process, not unlike when you first learned about calorie counting, macros and all that. This is very similar. Like you mentioned, Strong Lifts or Starting Strength are excellent programs to get your feet wet and progress. Find 3 days per week that your schedule…

Father with 6 and 4 yr old, lost 42 lbs last year. Here's the thing when you just don't have time. Keep logging every meal, even when you've been bad :) Just. Keep. Going.

Sure thing, so one of the things our body needs is fibre. Fibre is a carbohydrate. There is soluble and insoluble fibre. Insoluble fibre doesn't get digested so it doesn't count. Soluble fibre sort of half counts because it is digested well down the system by microbes, the process isn't super efficient. Both types of fibre…

What I think you're asking is about how to accomplish this in the app or online. Online it's in the Food/Settings/Goals area, then click edit. On the App it's bottom right dots (ellipsis thingy "more"), then Goals, Calorie and Macronutrients Goals. AND STOP ASKING QUESTIONS WE HATE THAT :smiley: plus 1 for not asking a…

Awesome! One of the main things us folks who've lost a bunch of weight say we'd do differently if we had to do again was to weightlift from the start. The one thing I want to suggest, since you are lifting already is to make sure those workouts are effective. A structured, progressive overload program will do this for you.…

I'm guessing your weight is around 200 lbs if you think 5-10 lbs isn't all that much, that's cool. My advice is to start lifting with one of the programs above but eat at a very slight deficit, 250 less than maintenance. Maintenance would be ok too if you add in a few days of cardio a week. I bet by the time you stall on…

This^ This is cardio, not deadlifting for strength/muscle. Deadlifting should not exhaust a person. It should have almost no impact on your breathing rate. Being out of breath doesn't mean you had a good weightlifting workout. Being out of breath means you burned calories and got your cardio on.

Thanks very much, If you can't get enough protein, that's ok. You just get what you can get in you and do your best. If it ends up being 80 grams or something, that's ok. I know protein can be expensive and to be sure, your primary goal is to lose fat so focus on that and eat however you can manage as well as you can and…

Yes, this^ 1. You already know you can lose weight with your calories in/out. That's awesome. 2. At 243 lbs you already have all the muscle you need to look fantastic at a lower body fat. 3. What you want is to keep (not gain) the muscle, and lose fat. You've got the lose fat part handled. 4. You need two things to keep…

This should sort itself out in the next few days. I'll just hang out until it does :)

I tried it for a bit but then stayed with "Strong" and "Strongur". I do like the body heat maps fitbod gives though.

A couple things. Since those first two sets are done at ease, they're basically warm-up sets and are doing nothing for you. That means they are probably at or less than 60% of your 1RM. These do nothing but either warm you up or tire you out. You get no strength/growth, or anything effective from them. The way you are…

Goblet squats are a great place to start.

I make sure to only drink certified organic, diet bottled water for my detox cleanses.

I'm totally trying this. Until dinner, then I'm eating tasty stuff.

You need one of these, now, well, after you sell your kidney. (Says current very biased owner of Vivosmart HR and Fenix 3HR). I find mine's pretty accurate actually. I use them for cardio, lifting and I play hockey with my vivosmart HR. They're pretty tough. I got you the white one, but I couldn't afford the maps, sapphire…

I'd go with black coffee too if you're married to the fast. But if you're trying to lose weight, you aren't going to gain any muscle, this means the 'weight on the bar' doesn't need to go up. You just have to keep lifting and do your best to keep the bar from getting lighter. Make sure your getting high protein, continue…

Either way it doesn't matter, I'd still weigh every morning.

Start with 0.8 - 1 g/lb bodyweight of protein, about 2 g/lb body weight carbs, the rest fat. Minimum fat is around 40-50 g/day. Fill in the rest however you like. See how your workouts go and adjust.

I have just one thought about this. Bacon.

You've stumbled upon a truth intuitively known by lifters throughout the ages. Soreness = grow (sort of) You will notice that when you do heavy weights for less repetitions(4-6 or so), you get less sore than if you did medium reps with medium reps (8-12) or so. I want to say it's something to do with metabolites or…