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Work your way up over time. Calculators are only estimates and apply to mostly average people. Use weight trends. Aim for 1-2 pounds per month. More then back off, not happening add 250 cals. Weigh daily first thing after waking up and using bathroom, log it. Don’t weigh again. Libra or Happy scale apps for tracking trend
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I wonder what “safer treats” are. Between the previous or perhaps current battles with anorexia and what hints at orthorexia I’m not sure any of us are qualified to help OP
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Ok ok you win!
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😀 I’m probably older then you.
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Irrelevant without knowing much about OP. Plenty females need 2700- 3k per day just to maintain
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Peanut butter and ice cream is always the answer. I’d up the carbs and drop the protein to about 140 ish. Enjoy some candy
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You can’t kill your metabolism and starvation mode isn’t a thing either. But Why such extremes? 1000 to 2500? You’ll gain weight which I’m guessing , based on what little info is in this post, is probably a good thing for you. What is your height and weight and activity level? Only then could we guess what’s an appropriate…
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800+ day streak. Nope. If I stop I know what will happen. 5 minutes a day for the rest of my life? I’m okay with that. It’s worth it. I do not log on Xmas thanksgiving and my bday and the one 7 day vacation I take per year but I still access the app and just log 5k calories .
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I think it’s important to remember that these YouTube fitness content creators have to deal with an extremely saturated industry and very sadly the 10k cheat days drive insane views and are easy to put together. Even more views then the legit science based well put together videos that take days to edit. So I wonder if…
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Sorry . My poor attempt at humor while debunking body types as a thing. 😀
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Human
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@1050 cal a day it seems pretty obvious to me why you might be sick every day. Also If your bloated on those low cals then it might be time for a dr trip. Please eat more
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If you just wanna gain ten pounds I would think “real” calorie dense food is a better option. We’re talking like 1 extra peanut butter sandwich a day. Are you having trouble gaining weight and hitting calorie goals?
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Why you working your arms before your big compounds? I’d pick a program from the sticky or something like PHAT which is similar to this but much better balanced imo Also boney at 208? How tall are you
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Solid advice here. Not sure why it was woo’d so wanted to comment. Pick a program from that link that works for your equipment. I lost nearly all my weight with lifting and calorie deficit. Not a ton of cardio at all. Didn’t end up skinny fat
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I’m not sure your expectations are realistic naturally. Cutting to comp leanness will come with strength and even muscle loss. Limiting that loss takes practice and even hiring an experienced prep coach. Years of bulks and cuts will eventually create progress but we’re talking years
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If watching your kids grow up and then being able to eventually chase after those grandkids isn’t motivating enough then I don’t know what else could do it . You can absolutely do this. Just remind yourself every day why this is so important . You’ll have bad days, days where you don’t want to do it. Do it anyway. Take it…
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I am also going for orthopedic surgery in less than two weeks. I plan to eat approx 500+ cals over maintenance for about 3 weeks. Then dial it back to 250 for several weeks. If I gain 5 pounds then so be it. I want to be positive that I’m giving myself everything it needs to recover especially initially
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My daughter was 3 when my dr said my health habits would almost certainly lead to her growing up without a father, like I did. I put a picture of her next to my bed. Every morning I woke up , saw that, and used that as my motivation to exercise and track my food every single day. You know how many planned exercise days I…
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I second the PHUL routine for 4 day splits
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Strong curves or strong lifts from the sticky is a good program to start with
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You’ll see that the math doesn’t work out in reality. You won’t lose 5-8 pounds during reverse dieting. The pace absolutely doesn’t continue. You have made up your mind tho that this is how it works so I’ll check back once you experience it
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That’s fine now. You will not be able to sustain it near goal. Probably not even after next 10-15. I’ve been where you are now , where you started and at goal. If you push thru the misery your going to have some health issues and muscle loss
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I think you may be forgetting an import piece of the puzzle. As you get near goal you won’t be losing 2 pounds a week anymore. You’ll be losing a pound per month. Maybe less. Your TDEE will drop as your weight drops. You’ll be hungrier , it will be significantly harder to be in a sizable deficit. You may even increase your…
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I just ballpark it best I can and make sure I walk a lot on the hotel treadmill or around town. I’ll find a way to weight train many times as I can to Traveling 9 days next week. There a nearby gym I’ll go get a week pass at
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Why two a days? You can’t speed muscle growth by training longer and harder. There are limitations. The answer the main question seems simple. Once done cutting you slowly add calories back till you hit maintenance. Doesn’t need to be more complicated . Done cutting , to me, is at goal weight. Your majoring in the minors…
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I think the best way to respond is that you should follow a beginner program until you stop progressing or just get bored. That could be months to years depending on many factors. Then move up to intermediate programs for likely many years and then to advanced. The stickies in this forum have it broken out. I don’t know…
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If you feel terrible will you go for a 5 mile run? No. Probably not. That’s less CO. Your just talking about BMR, the body at zero movement aka coma, which is nearly the same as anyone else the same age gender and size minus that 4% untreated. Again it’s the activity level becuase you feel like crap that’s reduced
