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It's complicated. My gym is indeed at my workplace, and I go there 2 days/week. Sorry, I don't understand what you mean... I see your point. I will think about this. Just a question, if you don't mind: what do you mean with "I would just utilize proper load management instead of following a linear progression"?
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I agree. Unfortunately most of the beginner programs I've found are designed for 3 days/week. But maybe I've looked in the wrong places. The bold is exactly my concern. Thank you very much for your suggestion, I will try the exercises you mention. Regular pullups are way too hard, I've tried lateral pulldowns with a…
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@kshama2001 Great, thanks!!
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@ritzvin @kshama2001 I like aworkoutroutine.com articles, too! Problem is, I'm unable to lift a barbell, even the empty bar, lol... I'm starting with dumbbells, performing squats, overhead press and bench press. I'm not sure how to do dumbbell deadlift, though. At the moment, I'm at 8 kg for the squat (2X4 kg) and 12 kg (2…
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Many thanks to everyone who replied! A lot of programs to take a look into. Thanks!
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This! Such an eye-opener! The very same happened to me during the lockdown(s). It's hard for me to start eating at 3 or 4 pm when I stay home all day long. The result is that I've gained back half what I've lost with IF + calories counting, because I systematically go over my calories if I start eating in the morning. Poor…
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+1 for a trend app or website. It's really an eye-opener, and allows to relativize the annoying spikes.
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@heybales Great worksheet! Thanks for sharing!
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I do, too! In general, I prelog my dinner (my most abundant meal) in the morning. In this way, I know how many calories I can distribute throughout the day and in case adjust my macros. It takes me only a few minutes, really not a big deal, but I found it very helpful!
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@NovusDies Every time I read your posts, is always with great pleasure. Please, allow me to say that I admire you for your wisdom, intelligence and lucidity. Thank you for sharing.
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Same for me, and even worst, as immediately before the lockdown I just come through a very stressful time at work, that already made my weight grow a bit. And before all that, I was only 4 lb away from my maintenance target! Too bad! I'm not sure to be able to come back to my "old" calories target during the lockdown, but…
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Yes, and the same in France and Italy.
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Thank you, very insightful Agree. I'm old enough to have seen some of that, indeed.
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@NovusDies Great wisdom!
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Same for me. I'm 52yo, 5'3", with a sedentary work and very gradually adding intentional exercice, after almost 30 years of no exercice at all. I'm a few pounds from my goal weight and (very slowly) losing at 1250 cal/day. I've found that eating after 2-3pm (except on Sunday, to have lunch with my family) makes a lot…
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Have you tried a weight trend app (or website), or simply draw your weight in values on an Excel spreadsheet?
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This ^^ I'm 5'3 also, 52 yo, sedentary. I've lost 10 kg (about 20 lb) eating 1250 cal/day, at a pretty constant pace of 0.3-0.4 kg/week (less than 1lb/week). My (estimated) TDEE is about 1500 cal/day. Losing 1.5 lbs/week would give me a deficit of 750 cal/day (you need a deficit of roughly 250 cal/day to lose 0.5 lb/week),…
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I'm short, (quite) old and sedentary: the worst combination! 5'3", 52 yo, desk job and never workout. Occasionally light workouts at home (bodyweight) but so rare that I don't count them in my allowed calories. I'm around 1250 cal/day and lost 10 kg at a pretty constant pace. I'm now almost at maintenance :)
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Well done! Thank you for sharing and keep up the good work!
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Just an example. This is my weight (kg) from the first day to today (european format), along with a simple 1-week moving average (the orange curve). The days with no data are vacation days. I've never changed my daily calories, neither my physical activity. Last week, I felt like I was back in early September: very…
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Great job!! Congratulations, you look fantastic!!
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Bump! Very useful!
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Less than 50g/day most of the time for me.
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I've found that for me 50 gr max is a good level. It allows some fruits and of course veggies. I don't have a sweet tooth, so I don't miss cookies&co, but I've room for some salted crackers if I want.
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Very true!
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Congratulations! You look great! Well done.
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After almost 18 pounds, I finally dare wearing fitted clothes, not my usual baggy clothes, and a collegue noticed that ! She congratulated me :) :)
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15 pounds. It's when I've noticed that my clothes got loose and I've bought a skirt a size smaller (NSV!).
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I weigh daily, first time in the morning (after I pee), even during my TOM. I log it in Happy Scale, to follow the trend, and eventually in MFP. I think that if you choose to weigh daily, it is very important: - to weigh in the same "situation" (no clothes, for example). For me, it's easier in the morning, just before the…
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Today, I finally bought a pair of jeans one size smaller!! :) 8.5 kg down since April. Still 3-4 kg to my "ideal" weight, I'll see if it's doable. I'm seriously thinking about start a recomp', now.
