Retroguy2000 Member

The MFP estimates seem reasonably accurate. In the cardiovascular section there is strength training, walking at various paces, etc. Just enter your total minutes. It takes into account your weight, i.e. it's MET based.

It's quite good, and assuming you're tracking progress and doing progressive overload. Your protein is sufficient. You should add creatine too. It's cheap, safe and effective. I'm assuming you're a beginner? In which case, you don't need to be going to failure. Save that for when you reach intermediate/advanced, after 1+…

I think a lot depends how old you are, and how out of shape you are. If you're old enough to take responsibility for yourself with shopping and cooking, then do so. You can also share most meals and substitute as needed, e.g. if they're making something that's fried, you can bake yours. If they're making corn bread which…

Those are all very good questions, to which I do not know. Home cooking. Baked. That's all I know. My wife doesn't want to get bogged down with such details re calories, but for myself I'd like to have an idea, even if it's just a ballpark.

It sounds like what you're doing is ideal, assuming that 3x at the gym includes working hard to near failure with progressive overload, and you're getting at least 0.8g per pound protein. For future reference, don't count the first weeks weight loss when looking to compute average weekly loss, since week one includes a lot…

That much? 1,350 is a lot? According to this calculator, your BMR is about 1,500, which is the calories you'd burn while laying in a coma. Your TDEE estimate is probably 1,800 to 2,300, so anything below that should result in weight loss. https://www.sailrabbit.com/bmr/ You may not even need a calculator like that. If your…

You just have to do your best. Find the best entry. If your item doesn't list calories and macros, check the website for the store, it may be there. And if none of the database entries match that info, then add it yourself to the database and leave it public for others. If you can't find the calories and macros anywhere,…

Calorie deficit.

The simple answer is you need to lower your calories in.

What was your calorie intake while you were gaining weight? If you were gaining 1 pound per month that suggests a daily surplus of 125 calories. So whatever you were taking in before, cut at least 125 from there. That plus the additional exercise should help. Also you can use this as a starting point estimate if for…

I haven't been through it personally, but from what I've seen about injury recovery (check out Dr. Mike at Renaissance Periodization on YT for example), you'll want to: 1. Do isolateral work for the legs. So you could do (in rough order of complexity): leg extension, leg curl, single leg press, lunges, Bulgarian split…

Care to share what was nixed and why?

It's a fools errand to try to calculate calories by adding up sets. If you want to track your sets and reps, I use Google Sheets, or there are various free and sub apps for that. For calories, do total session time as cmriverside said above, and that should be a reasonable estimate. The point to resistance training is it…

It's all three: lifting + diet + cardio. Lifting doesn't burn many calories, however it helps build muscle and strength, and improves body composition and posture. Cardio burns more calories which is helpful for weight loss and cardiovascular health, but you can't count on cardio alone to lose weight. Most weight loss…

What do you mean by "all types of squats"? What else for hams and glutes? How many working sets per week? How close are they to failure? Are you doing progressive overload? What is your ratio of protein in grams to your bodyweight?

Then it sounds like your metabolism is fine. You can still try adding calories if you want, but I doubt you'll have success without gaining weight. I mean maybe if you had dropped 50 or 100 pounds over a long period of continuous dieting then your NEAT might go down, but probably not based on what you're saying. At the…

Not worth the calories imo.

So you've been at 145 for 6 weeks, and it sounds like you lost weight to get there? How much weight, over how long? There is some validity to the reverse diet approach, if you had been dieting for a long time, and in the process your NEAT maybe dropped to compensate, which lowers your overall TDEE. So yes, you can maybe…

Yes, you can.

30g in the morning is a great idea, especially if that's most of your protein pre-lunch. If it is, I wouldn't split that 30g. I also wouldn't go over 50g protein powder in a sitting. Maybe you could? Not that you asked, I'm just musing here. While it's fine to get most of your daily protein in a smaller window, aside from…

+1 to what Claire said above. Since I'm only hearing one side of things between you and the coach, being charitable, perhaps they have a different impression of your wants from a coach. I mean, you're in a gym with many competitive bodybuilders it sounds like, with a former pro bodybuilder coaching you.... As for the diet,…

@lsnowdon4203 Welcome to the forums. I see you have posted somewhere else now, in a place I've never heard of despite being active here for years. Something called Groups? If you don't get much traction there, this is typically the most active and catch-all forum:…

Follow Jonni Shreve on YT. He won't tell you what exercises to do, but he'll show you how to properly do them. Eat a calorie surplus to gain weight slowly. Get plenty of protein, close to 150g. Lift consistently week in week out for years. Stay natural for at least ten years, and preferably lifetime unless there's a…

This vid from Dr. Mike at RP may be of use. https://www.youtube.com/watch?v=BoD7bj74QPQ

The Bulgarian is hard at first. Start with just bodyweight. Lunges are all super easy. Just be sure to push the standing knee forward a bit (over toes) to get better stretch on the quads.

You should pick up a couple of dumbbells. Bulgarian split squat, and some form of lunges (forward for more quad, reverse for more posterior, step up lunge for more glutes). Or you can do lunges on the Smith machine. Start with the weaker leg, go close to failure, then do that number of reps with the other leg. Do this…

I use Sportractive on Android for walks or skates. It's free, no ads, and shows the satellite map and useful stats. Google Sheets to track my lifting progress.

These are carb heavy but light on calories: 4 ginger snap cookies = 120 calories Quaker Oats chocolate rice cake = 60 calories

Protein timing is mostly myth. Just get your daily target in, whenever. That's the most important thing. There's no downside to what you're doing there, OP. It just isn't necessary.

Re waist, that's impossible for me to say, even if you posted pics. It's entirely up to you and how you feel. You could do a cut, sure. Again, up to you. Mostly I'm thinking keep the strength gains going with a much smaller surplus. Assuming you've been on a +300 for this time, going to say +100 would slow your weight gain…