alexsusanu Member

I see. Will have a look at the spreadsheet, seems interesting. Thanks so much for the replies, really appreciated!!!

I see, awesome will def have a look at that website. And on the tdee, curious if it will show different than mfp. On a side note. I know its a personal opinion regarding the routines, what would you choose ? 531, phat, ppl, phul. Had a look at the nsuns 5/3/1 4 days and it seems good. Also simple app its a big plus.

Calories wise Im at 1700 + 200/400 (from all the walking that I do) so I end up with about 2000 calories daily. Macros wise, thb I didnt pay too much attention at macros up till a month ago. Last month or so I started doing this, meaning I added more vegetables, salads, proteins and cut on carbs. On a side note I added 2-3…

The progression has gone well up till about 2 weeks ago when I switched to 3x5 because I couldnt recover properly and in time. Now I feel low energy and the gym sessions are not the best tbh. mentally is a bit draining as well, not seeing the weights go up, you know what I mean.

Ideally both of course but since that's not doable I would say minimal body fat. And for two reasons: 1. I never had a low body fat and would like to achieve that this year. but eating now at a deficit Im feeling kinda low energy and the gym sessions are the best. 2. from what I read, having a low body fat helps you adding…

:) thanks. Do you think 100 calories a day deficit would be sufficient in that case ? Gotta take measurements manually. Dont want to rush much, but how long do you reckon would take me to see the abs somewhat defined ? Not expecting 3 months but having a date of some sort makes me wanna push it more

I see. Then I should start increasing carbs a bit and decrease proteins. The only reason I decreased carbs so much and increased proteins was because: when I eat carbs I feel hmm fluffy, heavy. But that is most likely my fault eating bad carbs and/or not near the workout sessions.

Im 90kg now (maybe 89kg, havent weighted myself for 10 days). Started at 94kg about 33 days ago.

So you are saying more carbs before/after gym session?

Yes doing the 5x5 At the moment I have proteins at 60%, carbs 20% and fat 20%. Which translates to 300 grams protein, 100-150 carbs, 100-150 fat; something like that. Fat mostly fish, tuna. Carbs mostly fruits and lately a bit of rice, sweet potatoes.

Haha thanks. Im mostly ‘worried’ so to say because I was trying to lose body fat before as well but didnt work out. Ok fair enough before was much my mistake because I was eating everything and thinking working out at the gym will solve it. So Im looking to see if Im going in the right direction or tweaking here and there.

Yes doing the 5x5 At the moment I have proteins at 60%, carbs 20% and fat 20%. Which translates to 300 grams protein, 100-150 carbs, 100-150 fat; something like that. Fat mostly fish, tuna. Carbs mostly fruits and lately a bit of rice, sweet potatoes.

Possible. That machine from gym I use for body fat sometimes throws up stupid numbers. Any advice where I can tweak my diet or maybe gym workout?

Yes, I set to lose some weight. I set it to 0.5kg a week because of the 5x5 program. If I set it to 1kg per week, I feel Im not getting enough calories/energy for the day, specially on the working out days.

Thanks so much, will have a look now