richiechowns Member

So more protein as a vegan. Also I'm 69kg and about 17%BF I suspect, so that'd be 57kg lean and so 126g of protein at 2.2 x LBM

Seems if you search Google and look at healthline.com for example it is shown as 1g per lb or 2.2g per kg. Which source is correct info I wonder...

Thanks, so I weigh 152lb or 69kg so I really need 55g of protein then based on using kgs or 121g if it were lbs.

Here's a question I'm not fully understanding and hope others can help. My macros are set at 40 carbs and then 30/30 split between protein and fat. At the maintenance level this is 153g of protein a day. When I exercise, all the macros increase with the calories as expected, but how important is it to hit the upper protein…

It is not a huge amount to lose really, just a bit to get definition.

My goal is to be stronger, so simply at this moment in time I'm working on pull up and dips etc, to gain enough strength to do those. I've seen distance runners, some faster and older than me with better strength and definition. I'm 5 foot 11 and weight 69kg, so I'd say less than 20lbs of body fat to reduce.

Sorry for all the questions, early days. Reference lifting, I don't lift as such, other than my body weight, is that detrimental to recomp. And I'm also vegan, so just need to work out the best way to set my macros for protein then eat enough without relying on shakes abs blocks of tempeh.

Sorry that wasn't clear from me, the mile is a measured mile to the UKA standard but I didn't run that mile, I walked at my natural pace. I could try it again but would have to be shorter distance or with a metronome counting at a 2mph speed, I find it hard to walk 2mph.

@heybales @mmapags I find my Garmin tends to put in adjustments quite often. Take today, my 25 minute morning workout was 138 cals burned, then I went on a stop/start cycle with my 5yr old son and it recorded 335 cals burned, then added an adjustment of 148, these adjustments are done on full day projection. I'll not eat…

It was a race mile, so it was marked start to finish and a straight line, I'm pretty sure I was okay and didn't lost count but next time I attempt it I'll use a 400m track. The only issue I had was the 2mph bit, I cannot naturally walk that slow, but then it only wanted me to input number of strides and distance anyway and…

So just to throw something else into the mix, Garmin has 8 levels of activity I think, what do I set that to? I did do a mile counting strides, I may have lost count a few times...

@mmapags this is a learning curve for me again, I first logged on here 5 years ago, have forgotten everything I learned then (2 kids) and was so focused on my marathon time, calories and body composition etc were not really a factor - although should have been I guess. As I had a lay off from running, my initial concern…

Just so I understand this, you set your calories to maintenance based on estimated TDEE, then set activity to Sedentary, then (I use Garmin) log everything you do, such as walking and running, lifting etc to get the proper adjustments?

Thanks, that is a big thread so lots to go through. I'll take a look... in the mean time, do you have any thoughts on this question I've asked on there please? Can anyone link me to how this work if you have changeable exercise patterns please? For example, I don't go to the gym and follow a weights program as such, I run…

Bookmarked, lots to go through. Can anyone link me to how this work if you have changeable exercise patterns please? For example, I don't go to the gym and follow a weights program as such, I run and do differing distances and intensity some days, others I'll do a T25 type HIIT/weights type program, others I'll do body…

Sorry that wasn't clear, I'm don't have loads to lose, so by upping my training which is well within my capabilities and sitting at maintenance I'm hoping to see body changes that are reduced bf% and a few gains.

Thanks for all the replies, I'm looking at P90x3 and recommend routine at the moment, just purchased a Gravity fitness pull up, dip station thing and until that arrives I have a door hung pull up bar. Going to build my pull up strength and see how that goes while doing push up, dips and weighted squats. I've still 2 weeks…

Yes a bit daft to say lean muscle, I meant lean mass or body definition or whatever you'd call it. Basically I've been in great shape marathon training, ab definition etc, but not to a ripped very muscular level. I've seen runners who are ripped and a lot faster than me, so it can be done with strength training, so T25 was…

Thanks @AnnPT77, I had a slight loss this week. Going to give it a few more weeks, then probably sit at maintenance for a while and see if I can up the training :)

Thanks @deannalfisher @J72FIT I'm in two minds at the moment, in the recent past I've been a marathon runner to a decent standard, however, now I've lost 4kg of the excess I gained due to stopping training so much, I'd like to add some lean muscle. I'm 5' 11" and 69kg, around 17% BF from a crude calculation using waist…

I've stumbled across this and it looks good, just need to either build a pull up bar and dip station or buy a Gravity type one.

Interesting reference water retention as I have been drinking loads, but I guess could still be holding some. Also I should say I've been doing my current plan for 6 1/2 weeks, so T25 Alpha is a mixture of cardio and then body weight stuff, like squatting, press-ups - the sort of things that tone your muscles - Beta just…

I'm on week 1 of T25 Beta, where you start to use weights a few times a week (Alpha done), I've run through this programme before (2015 post first child, now we are post second) and I was in superb shape, my BF reduced significantly and it set me up going forward to other things, in my case I had been and wanted to get…

I'm certainly eating my exercise calories and mostly all from the adjustment I get from Gamin. If I find one week I've lost too much then I'll be sure to reevaluate it. I want to ensure this time I'm eating well while training and racing, even as a sub3 runner I'd have too much junk in my diet - it's always been 80-90%…

Thanks @cmriverside @AnnPT77 I'm vegan and very much eating plant based wholefoods at the moment, so I'm mindful of certain nutrients I may need to consider on a plant based/vegan diet. I had thought some foods on the database might be incorrect and should I worry so much if my multi is topping it up to the correct levels?…

So I walked a known, measured (UKA certified) distance yesterday of 1 mile, it took 1885 steps. When inputting into Garmin it only had fields of number of steps and distance, so not speed or time. Hopefully, this will now give a more accurate step count reading.

@heybales thanks, I'll keep an eye on how things go. One thing is for sure, I'm weighing and measuring all the food and drink I consume, so that is spot on!

@heybales I'm not sure I understand the comments reference prior day? I'm certainly not up until midnight and have only really gone over by <50 calories when I do. I tend to be close to the 1560 + exercise + adjustment but will ignore the adjustment is it is really high as shown on the day in question. When dropping to…

So I've checked device settings and the stride length for both walking and running is set to off, so I don't know how it calculates steps during tracking. It's a Garmin Forerunner 235. When I said Garmin was set too high, I was talking about activity level, as it was set to 8 based on how much I was out running before,…

So probably best to put some context to things. I was, up until the birth of my daughter last July, a marathon runner, training on average 50 miles a week, resting HR is 34bpm. I then went through a period of running less up to Christmas and then early this year dropped off quite a bit due to an injury, gaining around 10…