RovP6 Member

The standard rate of sustainable weight loss is generally accepted as 0.5 - 1% of bodyweight per week. For you at 130lbs that equates to a maximum of 1.3lbs per week. The other thing to consider is your exercise regime. Are you doing any resistance training at all? I only ask because standing on the scales will only tell…

I think your last comment is probably spot on, you're at the stage where you need a coach. There's only so much we can do on our own. However, exercise accounts for around 5% of your TDEE, even if you're doing as much as you are and yoyoing as you've been doing is not ideal for your body, or your sanity. If you want some…

Nutritional periodisation can be a good way of keeping your metabolism busy and avoiding that weight creep as your metabolism creates new set points for your TDEE. In that respect, cycling between a deficit and maintenance every few weeks is a good approach. However, your metabolism will adapt to a deficit after about 3 or…

I have preset macros for workout days that differ from those on non-workout days. The adjustment comes mainly in carbs, which I increase on workout days, with Protein and Fats remaining constant. You could argue that it takes around 12 or so hours for carbs to be converted into muscle glycogen for immediate use, but as I…

First thing you need to know is where you're at right now in terms of CICO and macros. I presume if your here that you're using the app to track your food so you should know your calories in. Weight yourself every day and take a 2 week average of your weight to see what happens for that calorie intake. That will give you…

Once you've been tracking for a long period of time, ie anything up to a year, you've already formed the good habits that will probably stand you in good stead for the rest of your life. That said, there's nothing wrong with going back to tracking after a break if you need to correct either body composition or weight.…

This https://boomboomperformance.com/periodization-fat-loss/ and this https://boomboomperformance.com/video-blog-the-purpose-of-reverse-dieting/ Dave

Here's my take. Christmas is 1 day. It's the only day I will not be tracking at all. I'm actually on a deload workout week too so won't be pushing things too much on the energy expenditure side of the equation, still training 4 days and walking most. In much the same way as it's taken longer than a day or two to make those…

These numbers right here are the key to healthy nutrient and calorie intake. Start by tracking everything every day and weighing yourself every day. Do that for 2 weeks then take an average of your calories and weight for those two weeks. If you've gained weight reduce daily calorie intake by 500, if you've maintained at…

Anything with porridge oats. Soak it in water overnight and stick it in the microwave for 4 minutes. Add a few blueberries and some pumpkin or sunflower seeds and job done!

There are sooo many options for building core strength it's hard to know where to begin. My own skills lie in calisthenics (bodyweight strength training) and whilst static holds such as planche, front and back lever, human flag etc take great core strength, they're quite advanced moves even for someone with good core…

Another Scottish resident here. Been using MFP on and off for a couple of years. Started again about a month ago along with a calisthenics programme to gain strength. Have lost a couple of kilos and starting to feel benefits already. Now got my wife signed up too so we're in this together :-)