RovP6 Member

I'm ex-forces so got used to communal showers from an early age. I workout mostly at home now so it's no longer an issue. I shower once, sometimes twice a day depending on how icky I feel. Usually shower at night before bed as I workout in the evening. Get the shower nice and hot helps me sleep too. If I shower in the…

Hiya. From what I've researched you should be aiming for 1g of protein per pound of bodyweight, lean or total, but I'm sure you know that. I've always found it difficult to calculate my lean bodyweight as I never have an accurate figure for my % bodyfat so to keep it simple I go with total weight. For you that would…

Some very good advice here and the fact that you're tracking what you eat will give you a good starting point to change things and hopefully get you into a deficit. Weighing everything is not for everyone. Some people find it quite laborious to have to weight absolutely everything out. I'm not one of those people and I…

The best way to build the strength needed to perform push ups is to do push ups. There are a few regressions of the standard push up that you can try. You can place your hands on an elevated surface such as a chair or table. Start with a high surface and lower as you gain strength. You can also reduce the leverage by going…

I'm currently reading The Hungry Brain by Stephan Guyenet. It talks about why we eat too much now and the role the food industry has to play in that. It's basically combinations of highly palatable foods such as sugars and starches. I do a 24 hour fast once a month for the health benefits and I find that if I fast after a…

For most people it's extemely difficult to stick with the same thing day after day after day. We all want variety in our lives, it's what keeps some of us sane. Nutritional periodisation is a good way of maintaining long term adherence to your fat loss programme. It also helps to keep your metabolism flexible to prevent…

The first thing to say is that in any fat loss programme your body will decide where it will use fat from, not you. So training your core/abs will not lead to a reduction in fat around your waist. Just like training your arms will not lead to fat loss in your arms. Unfortunately, for women, that generally means the last…

I don't compensate on a day to day basis if I'm over or short. I tend to be pretty good and stay within 5-10g across all macros. Even if I fast one day I don't then make up those calories over the rest of the week. I do keep an eye on my overall weekly deficit, currently in a fat loss phase, but any daily fluctuations tend…

See if this helps. Might be a bit advanced but helpful nonetheless https://boomboomperformance.com/how-to-get-jacked-as-a-vegan/?fbclid=IwAR1iCk8d6c2b-zN3lBmSghenzjlSDRhOxai3Z0JZ2C0VOQdZ8VwqAsXt-bw

I'm guessing you're not morbidly obese if you've been advised to jog. It's difficult to give a specific response to these type of general questions without knowing a bit more about the person. Should everyone lose weight before resistance/strength training? - answer NO. Should some people lose weight before? - perhaps.…

Lean gains are always far more satisfying than gaining more fat than you need to. It's a marathon not a sprint and the idea is to gain whilst eating the in the lowest surplus you can. Some can get away with gaining on a mere 100 calorie surplus. Sounds like you gain weight easily so be in a rush to look big at the expense…

Biggest reduction for me in the last 3 or so years since I started this journey is alcohol. I used to regularly drink a few pints and maybe a bottle of wine every week. Now I hardly touch the stuff. mainly because I'm more aware of what happens when alcohol enters your body and what it stops your body doing while its…

I tend to eat my last big meal of the day quite late, around 9pm, but I can absolutely relate to this scenario. For me, it tends to be boredom that causes me to binge. Or it might be that I try a little snack, because one snack won't hurt, but when that triggers the pleasure receptors in the brain I end up bingeing. Once I…

What @Scottgriesser says :D There is a but, though, I mean let's face it, there is always a but. The only other factor I would watch is my intake of fats. Fats are an essential part of hormonal balance so it's quite important to get enough good fats to maintain hormonal balance. Hormonal balance can be a major factor in…

I would consider periodising your diet rather than simply cutting and cutting to lose weight. Your body adapts to the amount of energy you put into it and that adaptation happens quicker than most people think. Sometimes you need to increase your intake a bit, say by around 5%-10% for a couple of weeks to allow your…

I do more of a time-restricted eating than fasting, some would call it intermittent but by definition if you do it all the time it cannot be intermittent :D . I like to go at least a minimum of 12 hours from my last meal to my first meal of the next day. It generally takes 12 hours to process all food in the gut so that…

I'm going to be what some might say a little controversial and suggest you increase your calories for a few weeks. Your metabolism is very adaptive and unless you're suffering from hormonal problems it adapts quite quickly to what you put into it. You seem to be caught in the classic " if cutting 500 calories is good then…

As others have said, "abs are built in the kitchen" is only one part of the equation. Someone with better developed ab muscles and a higher body fat percentage might look like they have more of a six pack than you. Plus, how your six pack looks is determined by genetics. Aim to be the best you that you can be and try not…

Personally, I wouldn't worry too much about how many calories you burn through exercise. Exercise should be for physical fitness or strength gains or alleviating joint problems etc. Concentrate on getting your weekly energy balance right through the food you eat for whatever calorie deficit you require and enjoy the…

The metabolism is very clever and adapts quite quickly to any changes to your energy balance. If you upset that balance by staying in a calorie deficit for too long your metabolism can adopt a new, lower set point for your maintenance calories. That can lead to a viscious cycle of cutting more calories to make progress and…

Yes, as others have said, don't sweat it and get back on track. We all fall off every once in a while and there's no need to over-compensate when you do by cutting back the next day. Just get back to the plan. Weekly totals are a useful way of longer term balance, but if you find yourself hungry or craving then have a look…

Lots of good advice so far. I'm 52 and have lost most of the weight I wanted to over the last couple of years. I did that through a combination of maintaining a calorie deficit and strength training. If I was to pick one thing then it would be to track all food and drink to build awareness, which you might think you have,…

Just by way of answering your initial question ie the title of this thread, watch this_ https://nextlevelhuman.com/nlm-ev5?cid=2ab3a418-060f-402c-b240-ed56744520e6

Your welcome. Try not to think about "good" days and "bad" days. Essentially you're looking to achieve a caloric deficit over the course of a week to meet your weight loss goals. The figures I gave for caloric intake are based on a general 10x bodyweight in pounds for weight loss. Be prepared to adjust that depending on…

Some places to start the evidence based research. These guys have a wealth of evidence based on tons of research and experience of dealing with many clients. https://boomboomperformance.com/sleep-results/ https://metaboliceffect.com/sleep-fat-loss/ https://stephencabral.com/10-tips-for-better-sleep/ There is research that…

I agree with the above. If you're simply looking to lose weight then concentrate on calories and let the macros sort themselves out. I started out at 76kg and over a period of a year dropped 10kg just focusing on calories and not worrying about macros. Macros are simply a tool that allows us to have a degree of flexibility…

Having read a few more of your posts, my advice now would be to stop tracking and just eat more if you want to gain weight. There is no such thing as a fast metabolism. The metabolism is an adaptive and reactive system. If you feed your body more than it needs for TDEE (total daily energy expenditure) your metabolism will…

Yeah I figured as much, just covering all the variables and getting all the facts. Agree that CICO is simple :)

I'm a 50ish bloke who cares about nutrition and welbeing, do I fit the profile? :D Seriously, I plan to live another 50 years so definitely regard myself as being "middle" aged.

The thing about Carbs is that they're what's called a Protein sparing macro. Lots of studies have shown that Carbs can have a positive affect on muscle protein synthesis ie help with the absorption of Protein. Have you set your Protein level at you goal weight? ie if you currently weigh 140 lbs and your goal is to get to…