richiechowns Member

Half way through the penultimate week of T25 Gamma, where to go next??? Gamma hybrid or something else?

Cool, the weight on Garmin must be taken from MFP as it is tracking the same, I've just removed the weight goal for now on Garmin. I reset MFP to maintenance, as I had it set to 2500 cals manually and it dropped back to 2020 based on my sedentary setting. I've had a very active day so ate 3200+ cals today and I still am…

I think Garmin takes the eating goal from MFP, I cannot find an eating goal on Garmin but you can set a weight goal. I wonder should I just delete that weight goal or put it at my current weight? I guess if I made gains in muscle, then it might cause confusion with the numbers as I gain muscle, which I'd be happy to do.…

Deep into Gamma now after completing Alpha and Beta, no before photos but I'm 5kg lighter and have good definition now. 2 weeks of Gamma left to go.

@PAV8888 thanks again, really interesting and informative data. As you'll see from my screen shot above, I did slightly mess up the calories in and had to re-enter all that yesterday, however, the different is minimal. I have manually set a goal of 2500 on MFP, which I think needs to increase, or do I set the goal based on…

Great thanks, that is easier than faffing with the website, scrolling down for each day.

Thanks @heybales Check this out for today so far, I've not yet eaten 2960 cals, I've just added dinner in for later as it is easier sometimes when the meals are prep'd, so I can work out snacks etc. The adjusted goal of over 4k, I'd have no chance eating that anyway, so like you say, goofy! Even yesterday at 3034 would…

Yes, it changes quite a bit with Total Cals Burned, I also double checked the other data and it seems I was a day out somewhere, so I've updated it all now. I've left the Adjusted in column L just for reference.

So we think Total Calories Burned is the TDEE then and not the Adjusted Goal? I used the Adjusted Goal on Pav's sheet..

I think that is it, the link changes the view. I've set myself as sedentary in MFP and a target of 2500 manually, which was what I believed TDEE to be, so although my exercise comes over from Garmin plus adjustments, I eat to my TDEE now, but I think it is closer to 2700, so I'm eating 2700 with the idea that I'll know if…

There must be an edit for that screen somewhere as mine shows calories remaining, but when I click into the calories tab it shows the "Adjusted Goal" which must be the TDEE estimate each day, I've scrolled through a few days and it is generally 3k plus, so my 2500 or 2700 would suggest I'm a little low, but I guess as the…

Hi, Let's become friends and you can check my diary out 😁

The goal weight was set at 149lbs and I'm 150.8, so it was close, but I've adjusted it to be the weight I am now. Let's see what the next few weeks show, it'll be interesting as I've been roped into a works running challenge, so will have to start doing a bit of slow plodding again, hopefully it won't impact my strength…

Hi Ann, Can you link what you're seeing please? I'm in the android app but it only shows the adjusted goal, which I believe to be the TDEE value but that is where we were discussing/debating it, nothing actually shows as TDEE or references TDEE.

@PAV8888 Here is what I've found on the help section from Garmin, it refers to setting your goal (maintenance in my case) on MFP. I've looked through Garmin Connect and have found I can set a weight goal, so have set my current weight as the goal. As for the TDEE report, I cannot see this anywhere in the reports. This is…

Hi @PAV8888 I'll have a look around Garmin today/tomorrow but I'm not sure there is anywhere in Garmin you tell it your intentions with regards to weight and maintenance. My assumption is the adjusted goal is taking into account your actual daily activity. For example I walked 4 miles plus yesterday but didn't record it…

I found a window to go through Garmin, I've used the following 'Adjusted Goal' as the TDEE marker (example attached). Attached is a snip from the Pav's spreadsheet with the Garmin data filled in....albeit without loads of daily weigh in data.

@PAV8888 of course I can make a copy, what a doughnut!! I'll do that now and have a play during a break today :)

Great so at 150.8lbs I'd need roughly 128g protein at 1g per lb, I'm busting that anyway, so I'm not concerned. Things like Men's Health in the UK, their articles where they suggest 40% really don't help, I think going along the way I am is working then, I'll give it more time and just track things along for the interest.

One other thing I didn't mention from your post was the protein aspect. Is optimal 0.8g x per lb LBM, so taking off the weight that is not LBM? If I'm drinking shakes to get additional protein, well it is fine but I do wonder if I'm going too heavy on it and therefore wasting money trying to hit say 25% each day. How it…

Sorry I missed that question. It is a tricky one at this stage, simply because being a long distance runner for so long, I didn't fluctuate a great deal (or weigh myself for that matter) but when I hits upward of 163lb (you can imagine it was mostly through not exercising at all and eating a marathon runners diet), I felt…

The initial reaction to the scales was more based on a goal change, rapid weight loss, probably with little thought initially was the goal, but the more I've learnt on here, the more I think maintenance and training well is the way and with a slight surplus. I've weighed in once a week at the same time, so appreciate the…

@swirlybee @TiisTitanium thanks both for the advice and detailed info of your experiences. I used dumbbells yesterday and did the Cuban rotation, felt good, I also used a video from Jeff at Athlean X which was really good with the resistance bands. This morning I switched from doing pull up reps prior to T25 Gamma and did…

Hi, yes I have a set of longer resistance bands and for a while I was using them for pull ups, before going to negatives and then full pull ups. I think maybe I unpacked my shoulders at the bottom and it tweaked something. I've tried so many tests, strengthening exercises and stretches and I don't find any obvious pain or…

Thanks for the message, appreciate it, do you have any videos of youtube links to the sort of prehab/mobility exercises you do please? I'll not be bashing out 20 reps any time soon, it is all about slowly getting the strength to do good form reps for me, I'm not competing against anyone - incidentally, watching some…

So I had a shoulder issue some 15 years or more ago which was started with skull crushers in the gym - I rested it then and it was fine as far as I know. I've since over the years done strong lifts 5x5 as well as other things, but mostly over the last 10 or so years focused on distance running, so not a lot of strength…

So good news is my weight has been stable over the last 3 weeks, with minimal movement up/down. I have some basic calipers now and measured twice on each area, with my average looking to be 15% BF, so a fair amount of room to recomp. Next stage will be working out my lifting plans or body weight exercise routine.

I'm looking to recomp, maintenance cals or a slight surplus, so not losing weight. Also I get big adjustments on exercise through Garmin, so the eat back exercise calories I don't think would work for me. Seems easier to calculate TDEE based on my average weeks exercise and then eat the same cals each day regardless?

That's actually funnier than you'll realise as my son was pretending to be a cat yesterday, so I was petting a cat of sorts! I'll have a bash at working through my data shortly over the last 3 weeks or so.

Hi @heybales thanks for this, a very useful resource. I'm now happy with my weight, so am looking for recomp. I'm set at 2500 cals, which is slightly above the 2403 TDEE on the sheet, but then I'll just monitor things as the weeks progress, see if there are any changes. I'm not going to eat back exercise cals, just eat…