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Gaining weight in general just means being in a surplus and there isn’t an optimal amount per se. Gaining muscle however is a different ball game and isn’t really about surplus calories. Muscle gain is more to do with stimulating muscle protein synthesis and the key components to that are hitting the leucine threshold…
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Are you having 1200 a day with a “cheat” day a week? If so what is the cheat day consisting of? Also as others have added, without knowing more about you it’s impossible for anyone to give advice based on arbitrary figures.
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Keep checking in to let us know how you get on. I’m genuinely interested to follow
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Some times you can allow life to get in the way, just make sure you’re not too harsh on yourself and put in a few good habits but more importantly a massive congratulations on the baby girl
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Wow, you’re doing absolutely amazing!! Keep up the fantastic work
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Tasty doesn't have to be unhealthy :) Planning definitely helps. Making a calorie allowance for treats on a weekend is another strategy.
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Just seen that this is an old thread, hadn't looked properly. oops.
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As touched upon above starvation mode in what the majority believe it to be doesn't exist (the Minnesota starvation experiment is an interest read). Having said that, as mentioned by wheelhouse adaptive thermogenesis does exist and that's through damage to the metabolism so to speak.
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Off the top of my head adaptive thermogenesis can count up to 20%. (Similar to someone with PCOS)
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Agree with all the above, whatever you will do and preferably enjoy. For some it's weights, some it's running or swimming. My go to with anyone I work with would always be increasing walking not as exercise but in general day to day movement, i.e. park a bit further away, take the steps etc etc (all the cliche stuff). NEAT…
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Using timing and distance i.e. performance as a guide is excellent advice but doesn't detract from listening to your body. I also think it's disempowering to assume people don't know how to listen to their body. Most people know when they're tired or not. The body has a knack for telling you. The poster is already saying…
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So at 21 you got to your target weight and then thought now what... Sometimes that is the problem with goals, I would definitely concentrate less on the goals and more on the process, I.e. losing weight allows the freedom to enjoy running. Did you ever join a running club before? the support would definitely help long term…
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Resistance training isn't really for the weight loss, it's for the health aspect more than anything else. It will aid the weight loss though. It could end up being a new habit that really benefits you long term. Don't have to go over the top with anything or have desire to be a bodybuilder, just start slow and challenge…
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Hi fellow uk friend :smile: The principles of weight loss don’t change regardless of age, habits can be harder to break and you may have to eat slightly less than you did before but it’s not really going to be overly significant at only 37. Sounds like you know what you need to do to lose weight, great start with the…
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Hi there, nice to see some of my UK people here, I’ve been swamped by Americans today, the forum seems very hostile and zealot like so I might just hang out in here. Shall we call this the pub? I’m Simon, not on a weight loss or gain journey par se I’m more on here to try and help others where I can. I’m an MNU certified…
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Hi, I’ve never disputed being able to gain muscle in a deficit. It’s all to do with mps. This isn’t really fitting in with the posters question though. He is hoping to maintain muscle, the reality is you will lose some muscle whilst on a diet unless you are really on it with understanding what is needed, overall protein…
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:smile: I guess it depends on your goal though. If you’re overweight and dieting then exercise can be there to support you in achieving your goal (as well as other health benefits), it helps create a bigger deficit. If you’re already on a high deficit and it would leave you short of energy then yeah sure by all means. It’s…
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Good advice there mate!
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The irony. Would you like to explain to me how MPS, MPB and the refractory period all work before having the gall to tell me to educate myself?
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Hi all, Been on this forum many moons ago and was quite active but then life got in the way of course. I'm a qualified personal trainer in the UK but my main passion is nutrition I'm an MNU certified nutritionist. I work with people on a 1 to 1 basis and potentially going to be doing some form of group work in the future.…
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I'm not sure what training adaptations has to do with the question the original poster asked. If you want a *kitten* measuring contest then come back and explain to him about the refractory period although I doubt he is aiming or needing to get that specific. Simple fact, he believes he is losing muscle whilst in a deficit…
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Hi, You haven't gained that weight unless you've dramatically over eaten. Eating out is often done with meals high in carbohydrates which isn't a problem, enjoy them, savour them and enjoy yourself. The effect that has on the body is what you're seeing, it's water retention. It's not a bad thing. Just let the week play out…
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Some really good advice in this thread but here are two further papers you may find interesting. The key principles of nutrition therapy in the above mentioned conditions include a restriction of purine amount in the diet and reaching the proper bodyweight. https://pubmed.ncbi.nlm.nih.gov/25252448/ Stay hydrated, reduce…
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I'll rephrase for the pedantic. "If you're losing weight through dieting then you're losing both body fat and muscle, it's impossible to not lose both simultaneously whilst dieting. A bodybuilder in any shape or form is a completely perfectly fair comparison. The bodybuilder would love to be able to strip body fat whilst…
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You could have the longest or shortest legs in the world and it would make no odds. Weight loss is individual, don't put such reliance on calculators and just play around with trial and error and find what works for you.
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Whilst I commend people saying older isn't different they are wrong. As you get older protein synthesis slows down within the body and therefore a large emphasis of your daily diet needs to be on protein, large amounts of protein multiple times a day. Protein supports in various things but the main one as you get older is…
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If your goal is weight loss then why try and eat the extra calories from the exercise unless you actually feel low on energy and feel you need extra energy? Don't listen to people telling you what your body needs listen to your body.
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Just to give a bit of mathematical perspective (a very basic one as don't want to delve into the science).. Let's say you're 4lbs up on a Monday after a weekend of slight indulgence. 4lbs is the equivalent of 14000 calories. Lets say your maintenance calories are 1500 daily - 7*1500 = You can eat 10500 calories per week…
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Why 5lbs? What is your overall goal? 5lbs seems very specific.
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If you're losing weight then you're losing both body fat and muscle, it's impossible not to lose both simultaneously. It's part of the process, ask any bodybuilder cutting :) Protein helps maintain muscle mass - emphasis on 'helps'.
