Retroguy2000 Member

For calories, no. Just total session time is fine. For progression, yes.

Your TDEE estimate of 2000-2100 is probably high, as evidenced by your actual weight change at lower calorie levels. According to this, if you're generally sedentary e.g. desk job, your TDEE would be 1600-1700. Obviously this could be much higher depending what you're doing. https://www.sailrabbit.com/bmr/ Lifting doesn't…

Is it even worth logging the black coffee? At 2 cals per 8 oz it's a rounding error amidst all the other daily estimates of food label accuracy and calories burned.

Counterpoint: imagine how happy you'll be when you find your stamina and strength rapidly improve after consistent training. You should have nutrition in advance if you need it to get the most from your workout, especially lifting. That might be a coffee and a light snack, maybe a banana, whatever. If it's a cardio…

Sure, but it's going to be harder. You'll need a calorie surplus. And off the top of my head, peanut butter is vegan and high calorie, and nuts too. You'll also need more than the usual recommended amount of protein (which is 0.7g per lb) because of the quality being not as high from vegan sources. You can get vegan…

@KaileyCo For building a workout, I'm sure there are paid apps, or you can buy plans from influencers, or build your own that suits your own schedule and goals. Whether there are free apps for that, I don't know. I just want to point out that you can build such functionality into Sheets easily. e.g. in my sheet, rows 15-42…

That's a good one.

Google Sheets. It lets you easily track progress, and is free.

It's not that hard. Check the menu ahead of time. Make sensible choices, and use substitutions. Don't eat any pre-meal bread or share any starters that others order. Get a baked potato instead of fries. Get it plain, not loaded or full of butter. Choose something that's grilled not fried. Choose a tomato sauce instead of…

As mentioned, 1g of glycogen comes with about 4g water. So deplete your glycogen stores with about 90 mins cardio, and keep your carb and sodium intake low. That could be multiple pounds easily. Some calorie deficit might help too. I'm guessing some extra fiber asap may help with passing waste in the next few days too.

https://www.sailrabbit.com/bmr/ Macros - 0.7g per pound protein is a good target. So long as you get at least some fats, split the rest between carbs and fats however you like.

Hell no. Don't worry about such details. Even if food labels were 100% accurate (they are not), and even if you weighed every gram of everything, that still wouldn't guarantee you anything because you don't know exactly how many calories you burn that day. Entering 2 eggs is good enough. Make sure the egg nutrition entry…

Your urine color does a good job of letting you know how hydrated you are. I don't track how much water I take in. I drink "quite a lot" of water. No idea how much that is. I drink a glass or two of water pre-walk and also post-walk, and I always have water nearby at my desk, but I don't bother to carry any on 45-60 min…

Drink plenty before you go out. For 150 mins, you'll still need to carry some, but in general I think people way over-think how much water they actually need when going for a walk, especially if they're well hydrated to start.

Those free weights are probably good for you for single leg work like lunges and Bulgarians, and for arms and shoulders. I expect they're too light to tax you for squats, Romanians, or rows or presses. However, the Bowflex presumably lets you do various rows, pulldowns and presses, and will allow you to overload with more…

If you have fuel on your body, you can build muscle in a small deficit. In your case, I'd suggest a 10% surplus, so go up to about 1800. Your macros look good. The main thing is going to be volume + progressive overload. If you're new, about 10-12 working sets per muscle group per week, ideally in at least 2 sessions. The…

Absolutely, frequent lifting. Without it, you will likely end up skinny fat. If you aren't using the muscles, why would the body attempt to spare them when dropping 2-3 pounds every week? You need frequent lifting, hitting each muscle group at least 2x weekly. If you also have time and inclination for cardio, fine, but if…

@BodyTemple23 Well, overdoing it is relative to where you are. It could also be a form issue. Different people may get elbow or shoulder flare-ups from the same exercises, and maybe changing grip type or width helps, or maybe choosing another exercise is better. Whatever it is, your body is telling you something, so you…

Evidently, you are overdoing something. Which exercises, which muscles? When was the last time you did a deload? You may well benefit from different exercise(s) for a little while, or a full cycle, or take a deload week.

That's a little fast if your goal is also to preserve as much muscle as possible. However, other factors will be very important there: frequent lifting + progressive overload if possible + high protein. Are you doing that?

Whey powder. Mixed in with my overnight oatmeal, or separately with water or a little milk otherwise. Or add a banana and other fruit to make it a breakfast meal.

Isolate is better, but is also min-maxing imo, and usually not worth the price. I have alerts on slickdeals set up for protein and get whatever major whey protein brand is on sale. So long as the macros are at least about 75% calories from protein that's good enough for me. Typically this means brands like Optimum…

Protein shakes, which can be anything from about 120 calories for 25g protein if mixing with water only, or make it a snack/meal replacement with added fruit and milk. It doesn't matter much when you get the protein, so if you have a meal or two that are low protein and one with fish or chicken say, have extra fish/chicken…

The only thing I've ever tracked is calories and protein. I'm sure I'm getting plenty of fiber with daily oatmeal and other foods, and I expect I get at least as much fat as needed. Basically if I get around X calories and Y grams of protein, the rest likely falls into place for me.

At least 2x weekly per muscle group is ideal, and 3-4 total workouts per week is good. In your case, calorie surplus of up to 500 daily. At least 0.7g per pound protein. Your best bet is probably start with a structured program of progressive overload like Starting Strength or Strong Lifts. Those are 3x per week.

You don't need to complete your diary. It doesn't do anything other than give you a bogus estimate of future loss.

Walking is all you need at first. If you can work up to 10K steps per day that would be great, and as you do more of it, and lose more weight, it will get easier. You don't need to do it all at once either. It could be 15 mins here, 30 mins there. Listen to some podcast or YT or music while you do it. A mall is an option,…

Consistency is key to results. Re lifting, tracking your progress and making progress should help. Some lifting exercises are slightly better than others by various metrics, but consistency, progression, intensity and nutrition are all far more important. My point being, if you don't like a particular exercise, feel free…

Lifting + progressive overload + high protein. Look into something like Starting Strength or Strong Lifts if you're new. Or if you're working out at home, at least get some adjustable db's and a bench and start from there.

That's not a workout. That's your regular daily activity level. So in Goals you should set your daily activity to Very Active or whatever it's called. The resulting number is just an estimate to get you started. Track your calories, track your weight change, adjust accordingly.