Retroguy2000 Member

MFP isn't. That was you. You chose the macros split. Also 2g/kg is not the max recommended these days. Studies show there are additional returns up to 3g, though diminishing returns. Person A should also get higher protein than Person B if they are relying on vegetarian sources, and/or if they are older. Dr. Milo Wolf:…

I don't know, but it sounds like just from the way you're talking about, you're worried if there's enough space. And you'll probably need more space than you're thinking. Check out the garagegymreviews YT channel. They've reviewed tons of home equipment, maybe you can come up with different options for space saving. Also,…

@Heidijjo You sent me a friend req this week. Since I don't do the friends thing here with anyone, I sent a PM politely declining, as I typically do. I'm just checking that you actually received that? I recall some talk earlier here that messages don't get received except by friends, something like that.

If you add exercise, under Cardiovascular, search for yoga and there are multiple choices.

Cardiovascular -> Strength training Enter total session time. Track specific exercises and weight/reps elsewhere for progressive overload. There are specific apps. I use Google Sheets.

What does that mean? As I recall, you choose whatever % split for macros that you want, and then the final grams figure will also change if you add exercise. For the protein, better to just stay consistent with a grams target based on your bw imo (or lean weight if you're obese), skewing higher or lower based on the things…

Why do you need a fat macro goal? You need some fat, sure, but presumably your current "target" is already more than your body needs. Aim to hit calories and protein goals, get some fiber and some fat, whatever calories remain can be carbs or fat.

Well, yes and no. Btw, first of all PPL is quite an advanced split and it's really more suited to more advanced lifters doing 6x per week. Are you doing 6x? Second, let's say your chest etc. feels OK on Tuesday so you do more volume. OK, maybe that's fine. But then you have a legs day the next day, and presumably three…

Maybe do as much of the PT stuff as you can handle. Look at their volume recommendation as a starting point, not a target. Gradually increase load over time, so long as there is no acute or lingering pain. Btw, unilateral work actually helps build strength in the idle leg. It's called contralateral training. So if you can…

Just a small nitpick above from an overall excellent reply. The above is good general advice, however in this case, she seems underweight, so to make progress requires fuel that the body doesn't currently have. Hence my suggestion she needs a calorie surplus with the training. As you said, gains will take time. Plenty of…

5'9" and 117 pounds might be quite underweight? Certainly on BMI, which I know is flawed. Some muscle would likely improve your body composition, as lisa above said. A focus on shoulders and back like she said, would help make your waist look smaller in comparison, and improve your posture too (if that's applicable). I'd…

It depends. What is your goal weight? Are you lifting? Are you older? Are you vegetarian? If yes to lifting, you should have a high target. If yes to older, or vegetarian, higher than that. This means probably about 0.5g to 1g per pound of goal weight, depending on the above answers.

That trainer sounds of dubious quality. You are not going to lose muscle during a fasted workout session. That isn't how things work. When your body needs energy it will look to stored glycogen and recent food, then your fat.

Looking good already, mate. You really want to lose 22 pounds from there? That sounds very excessive to me, unless you definitely plan to be competing.

Generally, no. It's a flawed concept. That isn't how the human body works. Your total calories in should match your planned weight change. How to know that? Track your calories and track your weight. Presumably you've been eating more in the last six weeks, maybe drinking more alcohol too which can be high calorie, and…

A banana, and maybe coffee? Re the protein powder, is it whey powder you have an issue with? Try whey isolate, and if that's still an issue then switch to a vegan powder instead.

Even if you get an RMR test that's accurate, it's mostly irrelevant. It's your TDEE that matters, relative to your calorie intake. And your TDEE includes all your activity and NEAT etc. It's the total number that matters, and your best way of measuring that is track your calories and track your weight change. For example…

As the Rock says, it doesn't matter. It's all just estimates. Your activity level and NEAT has a vastly bigger impact than a few calories difference in your BMR. Speaking of, you keep saying you had your BMR checked. That was probably RMR? Slightly different thing, although often used interchangeably. Ultimately, it's your…

It's all good. I wasn't offended in any way. That's a very cute cat.

These avatar pics are too small for me *and* my chonker cat. OK, maybe she's not chonker status to be fair. She does love to eat though. Probably a side effect from before we got her from the shelter. And before anyone says just limit the food, our other cat is older and a grazer with his food, so we can't have him going…

Really? That's a shame. I don't do the friends thing here, and every time I've received a FR I've sent them a msg saying that's why I'm not accepting, no offense. And they haven't been sent? Well that's unfortunate. I understand not being able to PM non-friends, but that seems an oversight if it includes people who've sent…

The extra calories could be good for lats growth.

I had a fam day yesterday, with quite a few cookies and a big meal I didn't see being prepared, so I'll fill in a very vague guess for the day to keep my TDEE tracking reasonably accurate. Rather than being hyper-focused on logging, I think your best bets are: a) Moderation of obviously high calorie empty treats. b)…

It sounds like that's what you were planning all along, regardless of how anyone answered your question here. Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. If you lower your bodyweight and keep doing the same bodyweight work, that's…

For now, just walking more is going to be great for you. IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge. For example…

What you're doing is perfect imo. Just so you know though, you don't specifically need protein around workout time. That's an old myth. The most important thing is get your total protein in during the day. The timing of it is far less important. There may be small benefits to protein spacing and timing, especially for…

TBH, I know next to nothing about pilates. However, I'd assume it won't be particularly helpful for your goals. a) I don't know if it's challenging enough for your muscles. b) There probably isn't progressive overload. If you were to lose lean mass while in a deficit, then it's the progressive overload which signals to…

I assume you weren't lifting when you went from 150 to 130. How long have you lifted in the past? The reason I ask is to figure whether you've already had the beginner gains or not. If you haven't, you can do a larger surplus without gaining as much fat. Generally, you'd be better off eating at maintenance during the week…

Yeah, that's potentially getting into what we call junk volume, i.e. way more volume than we need. It probably takes a lot of time too. And most exercises work a muscle in similar ways, e.g. lats and middle back are hit with horizontal rows (many variants) and vertical rows (pulldowns, pullovers, pullups). Chest is…

Well, yes and no. Yes, my goals are lifting oriented. I'm not against cardio at all. Rather, it relates to something we both agree on, that everyone can only do so much at once. If someone wants to do a lot of lifting and a lot of cardio, particularly high intensity cardio, they will probably burn themselves out. Pick a…