thaevilgenius Member

So as a beginner should I should for 1kg weight gain per month or 2?I know muscle growth rate for beginners is around 2kg/months or 1,5% of BW per month

Beginners are defined by less than a year of proper intelligent lifting not some made up program you have. Also that's way too much exercise and not enough recovery you are just going to spin your wheels. If you dont like OHP and other lifts too bad for you, you wont progress much. Compound movements are the foundation to…

Yep office does that to you, I strenght train but that doesnt burn many calories at most it would be 300 per 1hr workout

Yea I'm not planning to go mini bulk/cut cycles as that's getting you nowhere in at 12% BF so even if I gain 15lbs I should be at 15%BF which is not had problem is I put fat around the low abdomen and lower back. I was cutting at 1500 and losing 1.1lbs per week so I wasnt miscounting as that's exactly what a 500calories…

I have been revising down my goal weight ever since starting to cut, as I just realise every time that I had more fat than it was visible in the beginning. I went from 81kg to 68,6 now when my goal was 72kg :(

1kg of complete shrimp yield about 300g of pure shrimp to cook. I add 2 table spoons of olive oil and count them even though I never eat all the oil. Shrimp is the healthiest of all as for every gram of shrimp you eat it equals 1,2 calories and plenty of protein

I average 6hours sleep per night when you have kids those numbers are just numbers impossible for parents with toddlers. Hopefully it wont impact my recovery much. Always had a very light sleeping pattern

I assumed when one is talking about tdee it's not talking about MFP as it doesnt calculate tdee. Worth clarifying

Dont eat back your calories unless you set sedentary as your lifestyle. In calculating your tdee calories from exercising are included in your tdee, you cant have them counted and eat them back that will be eating above your tdee

Using wrist, neck and navel lost another 0,6kg this week so seems like I found the perfect balance between diet and exercise. 5 weeks to go at this rate and should be at 68kg then bulk

Lol no way. That's way too high. Should be 1g/lb. Or 2.5 per lean body mass which is 140 or 145 which is what I'm having 195x4 is 780cal which is more than half of my calorie intake

My BF is not 20% , at 20% you dont see abs at all. its 18% and I want to get it below 15% but my metabolism seems slowing a lot as I eat 1500cal a day out and exercise 4 times a week plus 10k steps a day. I'm strenght training of course, my lifts are progressing nicely but my tdee is slowing I think I should eat at…

Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you…

Usually(the US navy method of calculating body fat) you measure it from the belly button

Don't est back your calories!!your tdee includes exercising why would you eat back your calories??that's double counting. And mfp is not accurate in calculating TDEE as it doesnt include body fat calculation but it's at most 200 calories off

It works great as it constraints you to eat less in a set eating window plus insulins levels drop and helps burn fat slightly more. https://www.diabetes.co.uk/news/2018/jan/drop-in-both-insulin-and-leptin-needed-for-fat-burning-to-occur-90969878.html

Lol there was just a study last week showing eating in a 6hours window is very beneficial and reduces disease risks and diabetes. Along with other studies, intermittent fasting is good for weight loss, A) because it allows you to restrict calorie intake slowly and B) because your insulin levels drops so you burn more fat.…

When bullying you should add 10% of your intake to slowly bulk, so if you're eating 2000calories add 200

Ok thanks I was just stuck at 72.4-.6 KG so I was wondering, looks like I'm gaining muscles as well hence why the scale is moving slowly. I eat a lot of dairy as I dont have any lactose intolerance and I love my cheese and milk but I weight everything making sure I dont overeat.

Yes I know that I'm very consistent and weighting and logging everything except for small things I cant weight so I just overestimate the calories to be on the safe side but that's only a rare occurence I need to start tracking my body fat

I'm only trying to limit the whey powder to try and get protein along with other BCAA from natural food such as fish and diary as I'd have to but other supplements to fill the needs for other nutrients I need if I only rely on whey powder. The scale hasn't moved for 2 weeks now hence my question.

Yes of course I'm using a food scale and logging everything, I'm constantly creating my own foods as I find a lot of mistyped nutrition info on the db so that's not a problem. I even inflate a bit some calories just in case but I'm sticking to 1300 calories and tomorrow I'm gonna start working out

Yes I read that one and ended up with a totally balanced macro diet of 323632 I hope that isn't too much fat...

Thank you for the guidance. I'm non US so I will be using metrics instead :). I have a TDEE of 1900 and would like to use some weight and according to MFP I should be getting 1500 calories a day. As I do IF as well it suits me for now but once I hit my goal weight I will move to 3 meals to build muscles and start to…

My IF diet is going well as it has always been my diet to skip dinner so I only eat 2 meals

My goal weight is 70kgs I'm at 73 today

Yes I have slowed down as I'm eating more now but the problem is my macros are f20p40c40 and getting 40% from only 2 meals is very hard. Research says high protein intakes can help maintain muscle whole losing fat but others say higher carbs can do just that so I'm at loss here. Maybe IF and macro dont go well and I'll…

I'm 174cm and was 80kg now I'm 73kg. To lose another 2kg as my TDEE is 1900 I'm on a 500 calorie deficit so that's 1500 calorie a day. Problem is To do that without losing muscle I need to have a higher protein intake as in 30-40%