brendanwhite84 Member

If you want to know how MFP actually arrives at that value, you can look up the Mifflin - St. Jeor formula and figure out how that works. If you're trying to lose weight I'd suggest lowballing your estimate of your activity level for the formula / app's purposes, just FYI.

IMO every cyclist should learn how to change a flat on the roadside. I forced myself to do two changes at home first (cursing wildly, especially the first time) but I figured it out and the time I finally did get a puncture in between cities it was a huge help. Had it all fixed in under ten minutes. I always carry a spare…

I've never brought it to work but I wouldn't hesitate to do so. Your coworkers would have to be pretty big dillweeds to concern themselves with that. Alternatively, I buy snacks at a bulk food store near work and at least from this place the weight of food I bought is recorded on the receipt with reasonable precision.

I'd get used to the trainer so you can use it in the off-season (if you have an off-season where you are) but my preference would definitely be to just get out and about. Speaking of which, I'd strongly encourage you to get outside your city if you have decent backroad infrastructure. Quiet old-highway riding by myself is…

+1 for Craiglist and other regional markets for used home gym equipment. I also put together a power rack and olympic barbell setup for home for well under $1000. Sounds like a lot for the uninitiated but it's totally worth it, and with a proper rack you can safely lift all by yourself with no spotter.

I used Stronglifts, eventually progressing to Wendler 5/3/1 for strength training. I was coming from an endurance sports background so I was already lean (BMI 18.75, 7.5% body fat). I've eaten high protein and sufficient calories to gain half a pound per week, which has minimized my fat gain and maximized muscle gain since…

I could be mistaken but I believe Garmin Connect factors in your configured Activity Class (higher AC = lower METs I believe) and some other details when calculating calorie burn. Not implying it's necessarily more accurate than MFP's algorithm but I think it is working with a slightly larger dataset.

Anecdotally a bike ride I did this morning is not showing, much as you guys are describing.

You're in the prime testosterone years of your life - speaking for myself, if I was 20 again I'd get on the protein and lifting heavy weights. I'm bookish by nature and didn't think much of physical culture until I hit my thirties and realized how great being in shape is. I'm doing well now too but I think back to how…

I'd be happy to help talk you through all this stuff. People tend to overcomplicate matters (although it is a lot better here than it is in the general public) but the great news is that there are simple, proven rules for weight management and body recomposition, and they're probably even more workable than you realize. :)

My advice if you want to maximize muscle gain vs. fat: * Set MFP to gain .5 lbs per week * Eat 1 gram per lb bodyweight in protein per day * Lift heavy things; personally I like compound lifts - squats, deadlifts etc * Secondary to the above point, consider using an app like Stronglifts or a Wendler 5/3/1 one to help you…

Two-year user and laid-back fitness freak (I'm hideously lazy in most other walks of life, and a big believer in a eating what you want inside your caloric budget) checking in. Feel free to add me if you'd like some feedback on common exercises, how to lose fat, build muscle, etc. I've done it all, with the dietary…

Thirded on the lifts. Seconded on the poster above who mentioned how people nowadays have no idea what a healthy weight looks like. I dropped down to BMI 18.75 intentionally last year for foot racing and people looked at me like I'd grown a second head.

I'm a hard gainer so I picked BMI 22 at single-digit body fat. Right smack dab in the healthy range and with lean body mass it should look decent. BMI 21.6 right now, so getting close.

GOMAD with whole milk. Problem solved if you can tolerate that much dairy.

By under, I mean 0-50 (even 100) under. Definitely not much more than that under.

Fitness nut here - ultrarunner and off-season weightlifter. Add me if you want to figure out what kind of exercise you like. :)

300 lbs deadlift is my current goal.

Plain skyr is my go-to for raw protein as a vegetarian: 75% of calories from protein, 25% from carbs. Nuts of various kinds for when I don't give a crap about macro ratios and just want to hit a calorie goal with some protein to boot. Chipnuts aren't exactly healthy but man do they pack in calories.

Yeah an ultra or long triathlon will cook off a good 5000 - 6000. :smile: In practical terms I'd recommend cycling as a nice low-impact exercise for someone easing into this stuff. I'd still just rather head things off at the proverbial pass and not eat those calories.

Ozeri Pronto has worked well for me. Just make sure you have it on the right units, that you figure out how to use the tare button, etc. Pretty straightforward. For most liquids you can use a measure of weight / mass using the scale, unless the liquid is notably denser than water in which case you'll want to do a…

Digital food scale, only eat back half your exercise calories. But I strongly emphasize a digital food scale.

This is probably overkill for a commute but if you really want to do your best on hills you should be riding clipless pedals with cleats. Mind you there's expense involved and a learning curve - everyone spills once or twice when adapting to clipless. But clipless can't be beat for getting torque on a hill. Take this…

I was single for the first year of my use of MFP; I found that it simplified cooking a little bit because I didn't have to cater to anyone else's needs or wants. Mind you, I am less likely to cook when by myself, and tend to go in more for bits and pieces of meals rather than the whole package. As far as the 'what to eat'…

Click into their profile (on the website, via their username on a post - dunno about the app) and hit Add as Friend.

I'm extremely consistent in my food logging and workout routines - if you want some of that consistency and want to be able to sound ideas off someone by all means add me. Cheers.

I'm a triathlete and weightlifter - over the last couple of years I've lost 20 lbs of fat and put on 20 lbs of muscle using a proper diet and exercise. I can give you some very sound advice with a lot of personal experience to back it up. I was just another guy with a desk job and love handles a few years back. Message /…

Very much correct. There's a pretty good book called 'Diet Cults' that talks about people's obsessions with finding the One Correct Way to Eat but if you want to lose weight the broadly correct way (which derives from physics and other science fundamentals) is to eat at a calorie deficit. Whatever else you do in support of…

I'm pretty happy with my Smart Weigh DVS-150. It's fairly nice to look at as well, for what that's worth.

I'd add to this by saying that: * It's a good idea to track and log absolutely everything you ingest that could have calories, solid or liquid - I typically log even diet soda and my creatine supplement just because it helps reinforce my habits and I like having all relevant data. * I'd strongly consider highballing all…