tomcustombuilder Member

until you answer the question regarding how long you think you've been in a deficit, any opinions are strictly a wild guess on what you should be doing and what the problem is.

how long have you been in a "deficit" ?

thats a good weight. In light of your running program you'll be best served to not try to lose. You're not a highly competitive runner that requires extreme leanness and that is not healthy for women to carry that low of bodyfat anyway. You need to not lose muscle with all that running so a weight training program a couple…

goals? Height and weight?

what is your height and weight

you don't gain muscle that fast.

you need to prioritize your protein calories and then work carbs and fats in around it

3 weeks isn't long enough to gauge what a certain calorie amount is doing. Give it a few more weeks. If no loss then you're taking in too many weekly calories. If in fact you are taking in a true 1,600 every day of every week and not losing and working out 6 days a week you may be holding water. The symptoms are shown if…

its a calorie issue. You're taking in too many. If you aren't counting and tracking them you need to start. The closer you get to your goal weight the harder it becomes to lose that last bit of fat.

I havent heard of anyone doing that bro split one muscle a day routine for awhile.

it does have to do with caloric intake. While protein is of utmost importance, too low of calories and the body will not allow muscle gain regardless of protein amounts as it will use the calories for other bodily functions. The leaner you are the more pronounced this becomes.

your goal weight should be a weight that you are comfortable with and can maintain with a lifestyle that isn't too limiting. This will usually be around 15%.

3 days a week full body anymore. 1 hour. Id rather stick red hot needles in my eyes than do cardio so i do sled pushing and farmers walks. Both are amazing for strength and equally amazing for CV training.

Anyway: It's all an estimate and it pays to eat a bit less than suggested if you want to lose weight. yes. Simple. Not worth getting lost in the weeds over these things.

its so damned hard to keep your weight where you want it especially when youre having to be more sedentary due to injuries, etc. Lowering calories even further is something most people are unwilling to do.

Carb Balance. 70 calories

Give it 2 more weeks. At those calories you'll lose however you're probably retaining water. A high calorie day may be in order to possibly cause a whoosh a few days later.

get back into training the way you were just take it easy and work up to it dont just jump in there with all blazing right out of the gate.

For those, Unilateral single arm with the body supported with the other hand. Those are neutral grip. Just don't support yourself on the dumbell rack.

what is your height and weight?

yep, smart. As we age 1RMs are a thing of the past along with reps below 4.

Legs LOVE reps…..

Sit at a weekly calorie amount for 4-6 weeks and make calorie adjustments at that point. Any less time than that and you're dealing with water fluctuations

There is no mandatory exercise. Squats are a tremendous exercise for overall strength. As far a leg strength exercise, there are other exercises that target legs as good and sometimes even better. A properly executed leg press for example, plus while resting, you can do some calf raises by dropping your feet down and doing…

you can but it's not required. Those are good exercises you're doing for chest you could include chest dips also. What you can do instead is change the weight and reps each time. For instance, you may one day go lighter in the 8-12 range and then the next time 4 to 6 in a heavier weight. progressive overload will be the…

any treats. Zero junk food in my house. Im weak around it. My only treat is my home made chocolate protein popsicles. I live alone so no outside influences. Ever since i divorced it was a lot easier to lose fat.

good luck. Thats usually the culprit with muscle cramping.

I learned early to never use serving size as an entry, always look for either grams or ounces that allows you to accurately weigh things. your serving size and Joe Blow's who made the entry can be vastly different. Even if you use a gram or ounce entry from the database and it something you'll be eating or drinking often,…

Could be overall dehydration

a consistent weekly calorie deficit over time will always cause weight loss.