Retroguy2000 Member

^ I enter 250 for mine. The MFP strength training estimate for me is around 300 but I prefer to be conservative so I choose 250.

Pre-workout is a scam. Just get some simple carbs like a banana, maybe a coffee.

Well, you're 270 pounds, taking in 86g protein (0.31g/lb), not lifting, and in a large deficit. You can expect to lose a lot of muscle mass doing that. A full body lifting workout twice per week and doubling your protein at least, would help to maintain the muscle you have while dropping fat.

It's a fools errand to estimate calories by reps of all kinds of lifts. Just go by session time. There's an entry in Cardiovascular for Strength Training which is probably close enough.

For best accuracy, yes. Especially if you think your weight change, or lack of, is not matching where you believe your calorie tracking is. Of course you don't need to weigh a ready meal with defined nutrition label. For me with sauce or coffee creamer, I might try to count how many servings a bottle gets me, and use that…

Cheating who or what? Your goals? There's nothing wrong with a periodic refeed break as needed, but a scheduled cheat day, not just a meal or snack but a day, suggests the rest of the week is unsustainable which is a bad sign. It's up to you how you manage a sustainable deficit though. Note that if you consume quite a bit…

As far as I can tell, 2663 is probably a calorie surplus for you, which would make it a lean bulk probably, and not a recomp. Based on your stats and your description of "skinny fat", a lean bulk and a structured lifting program is the best thing for you imo. You didn't mention lifting though. Are you? Something like…

Yes. Add Exercise, Cardiovascular, search for walking. Only add intentional exercise though. Some amount of steps are already factored in to the daily activity setting you chose in MFP. You don't want to double count.

There's a good recent vid here from World's Strongest Man Mitchell Hooper on breathing and bracing. https://www.youtube.com/watch?v=5MbKcQTcPpg

Yesterday. I don't think a belt protects your back much by itself. You need to brace and breathe in, creating intra-abdominal pressure. The belt helps with that. And maintain that braced core until you are nearly standing.

As mentioned, standing against a wall, the closer you stand the easier it will be. Having your hands closer to the center of your chest instead of shoulder width or wider will put more emphasis on the tris. It sounds like you need to work on tris in general. There are tons of options there with cables or free weights. One…

That 0.8g/kg is for a typical person. There are many factors which increase or decrease the amount that a specific person would benefit most from. I may have even forgotten some: Increasing protein goal: - Lifting for muscle growth. Studies are showing 0.7g/lb is all that is needed for muscle growth. The previous "bro…

The protein goal is based on the macro split you chose. Yes, more protein is good generally, but it's only relevant for muscle growth if you are ticking all the lifting and calorie boxes too: volume, intensity, progressive overload, no deficit or possibly small deficit at most.

Losing about two pounds per week and no mention of lifting, they are probably losing at least 25% of that from muscle.

Welcome. You can estimate your BMR and TDEE here: https://www.sailrabbit.com/bmr/ Your metabolism is fine. However, you are stressing the body with some days there at what looks like 1,400 calories or less, which is well below your BMR. As for the recent days weight, that's noise. Water retention (due to body stress),…

Thanks, Ann. That name would be Jonni Shreve.

How many calories to eat back from exercise is a long conversation :smile: Basically, my recommendation is eat back 50% of a reasonable estimate for additional calories burned from exercise (compared to doing nothing for that time). Then see how things go (see my previous post). Remember when inputting steps that…

Consistency + Intensity + Progression.

If your goal is to lose weight, it's safer to be conservative when picking your activity level. You can add intentional separate exercise by choosing the options in Cardiovascular when adding exercise. They have various walking speeds and many other choices. Ultimately, it's just a guess and starting point. Track your…

If you search for chicken breast to add, a lot of them specify in ounces and calories. That may not be what you want. Ignore the entries that don't even specify weight. If you search for "chicken breast 100 grams" you can find a lot more useful entries. Or if you search for the brand you bought, there may be an existing…

Yes, there are many reasons to be lifting, but hoping to burn significantly more calories just from having muscle isn't one of them.

In general, yes. Others have mentioned why. At this point your priority should probably be diet and general increasing of movement though. Maybe this channel will help. Dude has been on a similar journey to yourself. I've seen him a few times on Greg Doucette's channel. I think he's down about 200 pounds so far.…

It's too early to say. I always say ignore the first week because of water weight change. Your delta weight change after that informs you better. As for whether or not to increase your protein, we couldn't possibly know without knowing your target weight and current protein. Although if you're feeling very weak already,…

Does this thread appear broken for anyone else? On desktop here, and the latest post is a few mns ago, top of page 708, but there is also a page 709 and page 710, both empty.

Welcome, Katy. When you had surgery last year, didn't you also get physio recommendations to rehab it? Maybe doing those would help? My very limited understanding of rotator cuff issues is: 1. You can rehab minor issues (I think, don't quote me) but major issues require surgery. So while increasing your protein is a great…

I just looked at the workout routine. Can you clarify some things? It looks like that's the last four days, and you're doing leg press and shoulder press every day? And you're doing half an hour of cardio before lifting? You also have nothing for the back, no rows etc.? I think there are far better ways to structure this.…

I just had poached eggs on toast for lunch. Get yourself a poacher pan, or apparently those microwaveable cups you can get work OK too.

5'7" and 128 pounds sounds like that's quite lean already? You definitely shouldn't be in a deficit of 1500, but perhaps you meant deficit at 1500. If you're new to lifting, you can gain some muscle in a deficit, but 500+ deficit is still stretching it for that goal. I don't know what your body composition is like. With…

Walking, probably. You can do it for longer. If you're overweight and not used to running, you might injure yourself if you don't ease into it. As others said, you still need calorie control.

That egg one sounds truly awful. And yes, I wondered about the legality of your sudden windfall of protein powders, especially when you said, "Don't ask." :smile: