Retroguy2000 Member

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  • @xMidox 8.8 pounds in 14 weeks works out to about 300 calorie surplus, which is reasonable considering you're starting from lean I assume. Are you getting about 125g protein daily? Or more, if that's coming from poorer quality sources? You don't necessarily need to cut, but you might want to drop 200 calories from your…
  • What is your total volume of working sets per muscle group per week, and what split? Because it sounds like: a) You're doing too much, which may potentially be junk volume. b) Twice in a day of the same muscle group? If so, that's not a good idea. You may need a deload week, As a beginner lifter, you probably shouldn't,…
  • In normal units, you're 219 pounds. Studies have shown 0.7g per pound is all you need if you're lifting and building muscle, and I think those are probably referring to lean subjects. The old bodybuilder myth of 1g per pound is a bit high, especially for someone who is overweight/obese (not you, just saying in general).…
  • You need progressive overload to encourage the body to adapt. If e.g. someone lifts 10 pound dumbbells for 10 reps, and does that week in week out forever, then depending on their starting point they may get some initial beginner gains, but that's all. You need to be adding reps and/or weight and/or other forms of…
  • That's good, however "light" free weights probably won't do much for you unless it's a) hard enough to be close to failure, and b) progressive overload.
  • @farrellemalcolm4573 Yes, that's why it's important to be conservative with exercise estimates if you use MFP the way it's designed. I think a reasonable estimate of how many exercise calories to eat back is about 50%. It's going to vary based on the individual, the exercise intensity, and the diminishing returns of a lot…
  • I don't think that helps at all. I mean it's interesting, but also not helpful. a) It's over-complicating the numerical amount of calories, and unless someone is getting a daily DEXA scan and doing a bunch of math every day they won't know their own exact number that week anyway, so it doesn't help at all. b) You only know…
  • The way MFP works, I'm guessing Lightly Active would be the better starting point. Then add your workout calories as they happen, which might just be 150-300 calories depending on your weight and intensity. Either way, it's just a starting point while you figure out your TDEE. If you eat X calories per day and don't gain…
  • Agreed with the others. I wouldn't count it as calories burned nor use it as a reason to pick mc over van. I would however look at the weather forecast, and use that as my main factor for choosing. Rain = van, sunny = mc. Hopefully you'll share some pics! Have fun. Make your bf pick up some of the stones (there's a map of…
  • Which three strength exercises? How much weight with those 10 reps, and are you 1-2 reps from failure or could you actually manage 15-20 reps? Are you doing progressive overload? The zone 2 cardio you're doing is excellent for weight loss. I think it's enough. You could do more of course, but you may get diminishing…
  • Nothing wrong with protein then, but hopefully there are simple carbs too? For energy for your workout. You don't specifically need protein before or after a workout. Just get your daily target in. There may be some benefit to protein spacing through the day, but it's almost min-maxing compared to just getting your target…
  • It depends on the inputs you gave it, i.e. your estimate of your own daily activity, and your requested weight loss if any. Try this for comparison: https://www.sailrabbit.com/bmr/
  • Relative to its time and expense, yes it probably is more important than you thought. Checking my last Amazon order, it works out to 10c per day. If you're lifting and increasing protein and doing all the other things like eating well, sleeping well, etc., why wouldn't you add 10c per day of creatine if it aids in…
  • It really sounds like excessive nitpicking to quibble over the literal definition of words like that, especially when qualified with "safe, cheap and proven". You also could have said the above with your original "question", instead of framing your "question" like some sort of gotcha. Yeah, some are non-responders. How…
  • As I said, it's safe, cheap and proven. First Google hit: Most creatine goes to your skeletal muscles, which convert creatine into a compound of creatine and phosphoric acid (phosphocreatine or creatine phosphate). Phosphocreatine then helps create adenosine triphosphate (ATP). ATP is a source of energy that your cells use…
  • Pre-workout is a marketing scam. If you're in a calorie deficit time your meals or snacks around your workout time so you have more energy. Even just a banana or a coffee an hour before is all you need for pre-workout. Post-workout protein is a myth. Studies have shown that the most important thing is get your daily…
  • I haven't watched it. I did a search on RP for imbalance. Let me know if this helps. https://www.youtube.com/watch?v=FP2dyni-dgA
  • Yeah while on the road I didn't mean strive for a full workout. I just mean get out the bands and do a few quick rows and presses, curls, triceps push, etc. It doesn't take long, gets some blood flowing, gets some stretching in, and helps maintain what muscle you have. And bands take up negligible space or weight by…
  • Technically, you're not, because you aren't losing weight, which means you're at maintenance calories. You may be improving body comp as you surmised, which you could maybe confirm with measurements and progress pics, but if your goal is to lose total weight, you'll need to be below maintenance. 7K steps is good. A little…
  • Your thinking is correct, but think more medium weight, where failure would be at 12-20 reps. It doesn't matter. Do sets to 1-2 reps from failure. Get at least 0.7g per pound protein. Lift at least 3x weekly. Track your waist and hips sizes and take pics.
  • Track your input calories and consume less. And/Or If you aren't getting many steps in, walk for an hour daily.
  • The average person can have 1500-2000 calories of energy in their stored glycogen, so I assume most people aren't going to burn through all of that in a run, unless maybe they're fasted. If they are using mostly glycogen then presumably they'll be hungrier after as the body tries to restore those stores, which means more…
  • You should keep your high protein during the trucking week too. If you're in a calorie deficit that week, the protein will help preserve muscle. And as Tom said, there's nothing magical about OMAD or IF wrt weight loss, it just comes down to your calorie deficit. If that style helps you with adherence, go for it. Maybe you…
  • You can get vegan protein powder. I think pea protein is an option. You could do 25g of that to supplement, to make it easier to hit your daily goal. If you're genuinely sedentary, getting up to 10K steps per day will make a big difference, and won't leave you much hungrier. Go for an hour walk. Catch up on phone calls or…
  • You mentioned frequency of working out. If you time your meals and snacks such that you're adequately fueled pre-workout, you may not need more calories that day than other days. But it depends on the workout. An hour of lifting isn't much calories, maybe 150-300 depending on your weight and intensity. Go hiking with a…
  • Then we agree it's a fallacy. We just maybe disagree about the extent. As I said, I got the 50% estimate from two, actually I think it's more like three, bodybuilder/powerlifter people on YT.
  • I see there was a follow-up re-interpretation of the Biggest Loser study in 2022. They note that the greatest long term metabolic adaptations happened with those who had the greatest increase in physical activity, and it was unrelated to weight gain afterwards. In other words, it wasn't the extreme diet that changed their…
  • That's a good failure, not a bad failure. Now you know you that X reps is failure, aim for 1-2 before that, and when that feels comfortable, add 1 rep, rinse repeat.
  • What is your height and weight? Just to rule out perhaps that you're very low on muscle mass and aren't accustomed to exercise. I think a pinched nerve would likely produce pain and numbness, though weakness by itself is possible maybe.
  • Not to discount anything else you're saying, but just re The Biggest Loser, that was probably a greater shock to their systems than anything a normal person does. Presumably the extreme diet and exercise and resulting very high stress on their bodies is a factor there, which maybe doesn't affect the average person nearly…
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