Retroguy2000 Member

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  • KISS is valuable. Giving people the tools to track calories is empowering. Yeah there's probably more to it wrt thermic effect, influence on hunger levels, etc. but I don't think the average person needs to worry too much about such things. CICO is simple, and it works. I'm not saying you're doing this, but I do raise an…
  • Every other day: Back + Chest Legs + Shoulder Press + Arms
  • In the Cardio section there's an option for Strength Training. Enter total session time. It isn't a lot of calories though. For example I'm over 200 pounds and I enter 250 calories for a 60-min session. So if your goal is weight loss, no don't go eating many hundreds more calories. What you should do is time your meals to…
  • That is not true, especially for a new lifter which he says he is. I would agree, and already stated earlier, that he's less likely to gain muscle on a large deficit. He should keep doing what he's doing, but have more realistic expectations of the outcome.
  • @robertgranholm Your goals are almost perfect imo. I think you're still confused by a few terminology things though: BMR - calories burned to stay alive. RMR - calories burned at rest, basically doing nothing, with minimal activity like eating. TDEE - calories burned in a day, including the above plus your NEAT (fidgeting,…
  • Yes, you should work your good side. Look up contralateral training. Your untrained side still gets some of the strength gains made by your trained side. Once fit, catch up by doing the weaker side first and if you can do X reps on the weak side to near failure, do X on the good side.
  • Male or female? Daily weight check or weekly? You could easily be seeing the effect of water weight. Give it more time.
  • Some questions. 1) What makes you think you are in a 1000-1500 deficit? Are you losing 2-3 pounds per week and are you past the initial water weight loss period? 2) At 170 pounds, what makes you think you need to be in such a large deficit? 3) Are you a new lifter? AFAIK there isn't much or any data on building muscle in a…
  • If we assume several pounds of that 9 can be water, I don't think they need to worry too much about muscle loss, if they are still lifting frequently and getting high protein. The bigger issue imo is to not come into an event depleted. That can bring health risks.
  • I would say it's more important to lift frequently than lift heavy. If you're cutting, you probably aren't going to be making new PR's. And yes, increase your cardio especially zone 2 like walking. Ideally, do your cardio session separate from the lifting, or if you can't, then do it after not before. If you haven't been…
  • Start with 1,000 deficit and increase zone 2 cardio like walking. See how you get on after 1-2 weeks. Assuming this is for some event, better to make sure you're well fueled and hydrated in the final day or two, rather than still in a large deficit.
  • It depends how "saggy". Take a look at body fat % images online. If you're a guy over 20%, probably better to focus on fat loss. So a calorie deficit. Lift too. If you're a guy closer to 15%, yeah you could recomp or maingain.
  • Always keep an eye on slickdeals, and I have keywords for "protein" etc. to get alerts. It looks like it's still active. EDIT: Actually the last commenter says it's dead now, so good luck. https://slickdeals.net/f/17469816-myprotein-app-2-count-5-5-lbs-impact-whey-protein-select-flavors-60-free-shipping
  • How much protein for how many calories? I just bought 11 pounds of protein powder from MyProtein yesterday for $60 pre-tax.
  • I think we see the issue. A little extra time on the treadmill on top of everything else you're already doing won't make much difference.
  • It's easier and better imo to have the protein powder separately in your shaker bottle or whatever with water or milk, while your porridge/oatmeal is cooking the way you normally do it.
  • Studies have shown little if any benefit above 0.7g per pound. If you increase your calories because of high activity days, no you don't need more protein. If your protein sources are of poorer quality, perhaps some vegan sources, then bump that goal a bit higher.
  • A day like that isn't productive, but imo it's not as bad as a simple calculation of, "I went X calories over my maintenance, therefore I gained X/3500 pounds of fat in a day." The body tries to be in homeostasis, as defined by the majority of your days. So your NEAT calorie burning probably went up yesterday, and your…
  • Of course you should track it. It's not called Most Calories In Calories Out. If you take 2/3rds of that daily, that's 700 per week, equivalent to 0.2 pounds of potential fat loss weekly. That 100 calories might be 5% of your recommended daily calorie intake.
  • Complications with tracking are not remotely the same thing as suggesting CICO is flawed science.
  • OP posted once and apparently never came back.
  • Good stuff. And thank you for being thankful for the assistance here, you're very welcome. 100g protein should be enough. There's no harm in having more, but studies have shown minimal benefit above 0.7g per pound for muscle growth. 100g is 0.8g per pound which should be sufficient. I'm glad to hear you have more weights…
  • Check out Bulgarian split squats. Those should be a bit more challenging. You can add your db's to those too. I really think you need more weights though. If you can't get more, or don't have gym access, look into bands like Bodylastics or Sunpower full loop bands. Those aren't as good as free weights or machines, but they…
  • Plugging your stats in here, which is a good calculator, suggests your TDEE may be about 2,000 to 2,200. That's just an estimate ofc. https://www.sailrabbit.com/bmr/ So if you've been on 1,600 for a couple of weeks with no weight change, I can think of at least three reasons why: 1. Water retention due to your monthly…
  • To get the look that some YT fitness influencers have is probably no fun at all. They might need very low body fat % consistently, which messes with your hormones, and makes it difficult to gain muscle naturally, which they may counter by being on various "supplements". Plus to get where they are, they probably have great…
  • How does that work? If you burn more than you consume, but don't lose weight, where exactly did the "more" come from?
  • Are you updating your weight in MFP? Knowing rate of weight change is a fundamental part of projecting the future, since without that knowledge there is no way to confirm if the size of an assumed deficit is correct.
  • If you add exercise calories, or have a device for that synced, your macros go up accordingly by the split you defined. It's working as intended.
  • Nobody gains weight in a calorie deficit. If you take in fewer calories than you burn, where does the additional fat on your body come from?
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