Retroguy2000 Member

You're leaving potential muscle gains on the table. 1x frequency isn't ideal. Do 2x e.g. upper/lower, or PPL (any order) and a full body. Your protein is low. You should target at least 110g.

That's a good amount of exercise, however you might also benefit from sprints, which I assume you could do in swimming by going all out for 20-30 seconds a few times. And you're getting a lot of low intensity full body resistance work in water, which is probably helping your muscle definition, and complementing that with…

If that works for you, great, but I'm skeptical that's a good approach for most people. Too many people don't push hard enough with lifting, doing the same volume week after week indefinitely, and a lack of historical record would probably encourage that mindset for those people.

If the data is wrong, edit it and save it to the public database for others.

Re the IF, you could have a light pre-workout breakfast, e.g. banana, or oatmeal, or yogurt, etc. That gets you some calories in to help with the lifting, and means you don't have to fit as many during your IF window. OK so you wouldn't technically be "IF" at that point, but you're basically doing it for adherence anyway.…

To clarify, you gave the app those settings. You can customize your preferred weight loss rate, you can provide a different estimate for your daily activity, and you can set your macro %'s however you want. The lifting sounds promising for muscle growth, assuming sufficient volume (at least 10 working sets per muscle group…

That calorie estimate still sounds high to me. As I said, it's also probably the gross amount of calories. For example, say MFP has your target calorie goal at 2400. Call that 100 per hour to simplify it. If you work out for an hour and your watch says you burned 500, huzzah, but wait, you would have burned 100 doing your…

Is it perhaps that you are moving less in general, doing fewer walks, working out, etc., and also eating at least as much as before? You can correct that. If you can work out at home, there you go. If you don't have much equipment at home, well you don't need much. A bench and a set of adjustable db's is all you need at…

500-600 at the gym sounds like a high estimate. Doing what, and how heavy are you? And is that the amount burned, or did you subtract 1 MET to account for the calories already in your daily MFP allowance? It sounds like your issue is the timing of your workout and the timing of your IF are not in sync. If you can't get…

Tips for what?

I got a set of Bodylastics bands for traveling, and they could serve well in situations like your gym being closed, and to give you more options for extra workouts at home too, or rehab if needed.

Google Sheets.

Congrats on the upcoming wedding. You have plenty of time. You don't need to be working out to lose weight. It will help a little with weight loss, and it will mainly help with your overall mental and physical health, and your body composition. If your schedule doesn't allow for it, it's not that big a deal, you can still…

Re diet: Since then, however, research has shown that most of the cholesterol in our body is made by our liver — it doesn't come from cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. But a large egg contains little saturated fat —…

You said MFP set a target for weight loss. To be more accurate, it set a target based on the input you gave it for your general activity level, and the input you gave it for how much weight you want to lose per week. You didn't specify that btw. Try this calculator. It suggests your TDEE is about 2200-2300. That's just a…

I'm a simple man. I can't be bothered with too many ingredients :smile:

That's 568 calories, good amount of fiber from the oatmeal, the blueberries are anti-inflammatory, 43 grams protein, and ofc zero prep time in the morning. I'll have it after a walk pre-breakfast.

You might find something helpful here. Bob & Brad are both physios, and they explain things very well. https://www.youtube.com/@BobandBrad/search?query=patella

Protein helps you to retain and build muscle, and it helps with calorie control because it's satiating. It's your total calories relative to your TDEE that dictates your weight change. If you're lifting, and I assume from your stats you aren't too overweight, then 0.7g per pound is a good minimum target. If you're…

Exercise has been shown to help regulate appetite, which is obviously helpful for those trying to stick to calorie limits. Similarly, making better food choices can often lead to making other positive lifestyle choices, such as working out more.

Define "weight lifting restrictions". Lifting is very useful to help maintain the muscle you have while you lose weight. This isn't to bypass anything your doc/physio has said, but maybe you're allowed to go light weight higher reps? Maybe there are alternative exercises? e.g. bench press, chest supported row and leg press…

It would be impossible for anyone here to know. You could be 150 pounds or 300 pounds, and walking at 2.5 mph or 4 mph.

Define "benefits". I've never paid for Premium and never thought I was missing anything I needed.

1. I said "huzzah", as in, I wasn't being entirely serious. 2. I said "more". It can potentially be "more", as you agree. I did not say it was a lot, and I doubt anyone thought so.

Coffee pre-workout -> More reps -> More muscle -> More calories burned. Huzzah!

I think you might all be replying to a bot.

Ah, I didn't notice that. I only weigh myself on Monday morning, so Mon-Sun might be useful to me, but it doesn't even do the current week, it's just the previous week, and the week before that (more with Premium).

Sure, but that Weekly Digest does have a lot of similar info. Checking now on my PC on the site, it shows: Weekly calorie goal, Weekly calories logged, Calories burned Graph of calories per meal for the week Graph of each days macros showing if they were above or below each target etc.

Thanks. I see on the website under Reports there is Weekly Digest, which shows similar data and other things too. There is also My Weekly Report on the app, which says its "new".

Clearly one or both of those estimates are wrong. As Claire said, eat (or drink) more.