tomcustombuilder Member

It sounds like you’re very overweight. You most likely got there with bad food choices overtime. You can start by just changing your diet eliminating all ultra processed foods things like white bread, donuts chips, things like that and also no alcohol and don’t drink your calories. Your drinks should be basically just…

Stick with a weekly calorie amount for 4-6 weeks before coming to conclusions. No loss at that point and you need to lower calories.

you can add 100 increments however understand that when you change calories the effect isn’t immediate so if you add, sit there for at least a month before adding or subtracting again otherwise you may change amounts again prematurely. Your metabolism is fine and you don’t need to add many calories over maintenance to add…

unless your overall TDEE outpaces your increase in calories you will gain fat. If you want to add muscle you only need slightly above maintenance.

Sure! If you want to gain weight. You said in your previous thread that you started that you were maintaining at 1700 so going up over 400 cal a day you’re going to gain fat

If no loss after 4 to 6 weeks, it means your calories are too high so you’ll need to lower your weekly calories

Maybe

The type of machine doesn’t matter. Do the one you hate the least or enjoy the most. They both have advantages

you need a calorie deficit in order to lose fat and you need a calorie surplus to add muscle so you need to pick one and focus on that. With your stats, I would definitely look more into adding muscle and lose the fat later once you have more muscle on your frame

lol Life isn’t fair!

Some people that are “skinny fat” need to add muscle fist then come back and lose fat later.

Trying to target certain areas to expedite fat loss in those areas doesn’t work. You just have to keep a weekly calorie deficit and have patience

what difference are you looking for? Thinner legs or more muscular legs. Thinner means fewer calories over time while training to not lose muscle. More muscular means some extra calories and proper training and a lot of patience

Whatever methodology you use, it’s the 4-6 week review that will tell you if you’re on the right track or not. Anecdotally I don’t figure exercise calories.i just figure exercise in my weekly TDEE which is your total daily energy expenditure which includes BMR, NEAT and exercise calories. I found that if your weekly…

So 4 day a week training?

You won’t be accurate with how many calories you burn through exercise so don’t get too caught up in it. You have to be careful to not figure too high otherwise it throws your calculations off and has you taking in too many calories. Experiment for a month and review your progress or lack of it at that point and adjust if…

If your loss is around a pound a week then your calories are correct. Eating more and the loss will be less. If you are a small female with little fat to lose you could go down to a 1/2 lb per week loss

Why do you want to do KETO. That will make a difference on how to answer your question

This should be mandatory reading before posting I Can't Lose Weight

I doubt you’re counting calories correctly as an actual 1,350 every day is way too low for n active 19 year old and you would have no problem getting that amount in. Stable at 150 tells me that you’re used to more like an actual 2,000 or so calories per day on average

You need to take in fewer overall calories consistently over time.

if you increase calories you can expect some fat gain.

That’s a quick waist reduction for only 10 lbs

it can increase calorie burn by making you more active however those things don’t directly burn fat.

Food. Just don’t eat so much that the calorie amount exceeds the amount of calories you burn. You want to eliminate as many ultra processed foods as possible. Start there.

lol, but it’s true!

Heart rate is not a good gauge of calorie burn otherwise you could drink a gallon of coffee and sit in a chair and lose weight. While heart rate CAN be helpful to some degree in SS cardio, its oxygen usage that will better determine the rate of calories being burned. Swimming wise you burn more calories when you suck at…

At your weight 1500 to 1800 is fine. It’s a fast loss and any negatives are overshadowed by getting to a healthy weight sooner

There is nothing, no food, drink or pills that burn fat. Where fat comes off of your body first and last is determined by your genetics. Take in fewer calories than you burn and you’ll lose fat. Be sure to get in enough protein. Fatloss is a product of a consistent weekly calorie deficit over time

Muscle memory will restore it just train normally