Replies
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Ok this makes sense. I started out at 220, not huge but I was skinny-fat with central obesity. I’ve built some muscle but my goal is to get down to sub 15 percent body fat.
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IMO recomp is tough. I tried doing it the past year and gained a bit of muscle but dropped only a smidgen of body fat. Granted COVID made it hard to go to the gym for a while there.
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I didn't backslide but I've stagnated at 185-190 pounds since March. My goal is 175 (about 15 percent body fat).
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Has anyone tried 16:8 fasting vs 24-hours one day a week?
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Is there a preferred set-rep range for over 40 lifters? A lot of the programs I’ve seen seem to be for young people, with low reps (4-6) and high loads. In my case, I have a bad right knee and a left shoulder that seems to have never fully healed from a rotator cuff injury 5 years ago.
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I don’t have much time and don’t really like lifting, so I do mostly compound lifts to shorten the gym sessions.
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It depends on factors such as when you work or exercise, etc. When I did IF, I used to fast from 5:30 p.m. to 9:30 a.m.
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IMO people who are serious about losing weight need to use a food scale. I was shocked at learning how “small” servings of pasta and meat are when I started weighing my food.
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I have a flat stomach (don’t need a six pack) and I can increase my calories to maintenance. Eating at a deficit sucks.
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If you're obese or significantly overweight, then losing weight might be the better option. OTOH, if you're only somewhat overweight or "skinny fat", then body recomposition might be a better approach. I'm not a fitness or diet professional, so I could be wrong.
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Right on. I think I'll go with .35 grams of fat per pound of body weight (or about 25-30% of daily calories). That sounds like that's the minimum amount of fat needed in the diet to maintain health and keep my acid reflux at bay.
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Sure. An additional bit of advice I can give is don't get discouraged if you aren't making a lot of progress in size or your lifts while you're cutting. The deficit in calories means I sometimes find it very challenging to complete a target number of sets that I could have easily done in a surplus. IMO even just…
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Yes, I'm a male, 42 years old, 187 pounds at just over 20% body fat. My goal is 175 pounds at 15% body fat. I also deal with acid reflux, which has gotten better by losing weight. However, high-fat foods and diets wreck my stomach, which is why I aim for the lower-end of the normal range for fat.
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How low can a person go and still be healthy? Edit: Oops, saw that .35 g per pound is the minimum. I shoot for about 20-25 percent of fat per day. This amounts to about .29 to .35 grams per pound at 2,400 calories and 187 pounds.
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Sorry for the late reply. I linked MyFitnessPal with the iPhone Health app, which tracks my steps per day. I now get anywhere from 16,000-26,000 steps depending on what I do at my part-time job. On these days, and with the negative adjustments turned on, MyFitnessPal suggests about 2,730-2,930 calories. This is taking into…
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Yeah, with the negative adjustments function on I learned yesterday that I need to eat about 2,750+ calories on my work days (that includes a 500-calorie deficit to lose one pound per week). So the MyFitnessPal app was correct that I needed to eat more than 2,430 calories per day. Comparatively, on my off-days,…
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I will. Thanks!
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OK, that makes sense. I am finding that the loss has slowed down the last month or so. I just want to get it over with so I can go to maintenance, or maybe a slight surplus for weight lifting!
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I've built a little muscle and little strength while losing 26 pounds over the last 9 months. All I've done is kept working out and eating 0.6 to 0.8 grams of protein per pound of body weight. Admittedly, my gains are probably lower than what they would have been if I had been eating at a surplus. However, I'm happy that I…
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What exactly is the minimum amount of fat one needs per day? IIRC it's 20-35 percent of calories. I'm not aware of any requirement based on body weight (i.e. grams of fat per pound of weight).
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I've learned that weight loss is (relatively) easy; it's the maintenance of my goal weight that will be a life-long process of counting calories, weighing/measuring food and tracking macros. If I stop doing any of these I experience calorie creep and can regain 20 pounds in 1-2 years. Intermittent fasting isn't needed to…
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I second buying a food scale. I was shocked how much more I was eating before I got a food scale. A real 3-ounce serving of beef/chicken is visually much smaller than what I had assumed was a serving until I got my scale.
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No, I don't have any "negative adjustments" enabled. Do I find those under Settings? Edit: Nevermind, I found how to enable the negative calorie adjustment function.
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From sedentary to active, the difference is about 340 calories (2090 to 2,430) per day. On top of that, MyFitnessPal will suggest an extra 350-500 calories (making it about 2,780 to 2,930 calories) on the days I walk 16,000-28,000 steps at work. My goal is to lose 1-2 pounds per week until I get to about 175 (I'm 187.1…
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Active was working, yes, but the weight loss slowed down somewhat from when I was eating for a sedentary lifestyle. I started at 200ish pounds (at 23+% bf) and my goal is 175 pounds (15% bf). I'm now at 187 pounds (21.1% bf). When I was eating for a sedentary lifestyle, MyFitnessPal suggested 2,090 calories to lose one…
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Yes, it's all CICO. However, for someone like me, macros matter. For instance, if I eat too much fat I get acid reflux. Also, not eating a balanced diet means you might not get all the nutrients your body needs.
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Ok thanks for the answers!
