tomcustombuilder Member

try to get your carbs in about an hour or an hour and a half before you work out and definitely be using creatine

your training program to put the muscle on will also help you maintain it during a cut so if it was working for you don't need to change it. You will use less volume, but you will use the same intensity.

what is your age? What is your height and what is your weight as a recomp requires specific factors to be in place if there's any chance of happen. Most people are better off either trying to add muscle or trying to lose fat, but not simultaneously as that's a good way to spin your wheels in most situations of attempting a…

more fat doesnt increase BMR, maybe TDEE a bit. Forget percentages for macros go towards grams always. There is no reason to be increasing your calories when you're trying to lose fat. It's the opposite. Keep your protein the same as you lose and you lower your calories. Mostly carbohydrate, fat also if its excessive to…

your doctor is a moron

I understand you're trying to cut body fat and getting in the right amount of protein is extremely easy because all you have to do is get in some good fats and then regulate your overall calories with your carb intake. You can cut those down if you need to to meet your goals for your calorie targets

As far as protein look at your target weight and eat around .8 g of protein per pound of that

this is a bit confusing because your original post said youd been in a deficit for six weeks. But as mentioned as you lose weight, you need to lower the calories due to lower weight meaning less energy required to move throughout the day.

the above post is spot on. If, in fact the calorie amount that the app told you is correct in order to lose fat. There are too many other factors to deal with. 99% of the time it's because you're underestimating your weekly calories. Many people only count the lower days and don't count the higher days. your actual calorie…

why are you even doing keto?

if it's a true 1600 cal a day every day then that's gonna take you down to where you need to be.

the leaner you get the slower the losses will be especially if you've lost a decent amount of weight. As you get lighter, your body requires much less energy to move throughout the day so the calories need to come down so as you lose if you want to continue the losses, you'll need to lower the calories a bit

You are both correct although in different ways. If someone WAS to get more accurate with counting due to no progress then calories need to go a bit lower. The body doesn't know numbers, it only knows if it's being given energy to either lose mass, gain mass or maintain mass.

Concentrate on the calories. Macros can be incorrect in relation on the app. Think of macros more in grams per day instead of ratios.

those gizmos like Fitbit and others is a good way to overestimate how many calories you're actually burning. The actual proof is after 4 to 6 weeks at a calorie amount if you're not losing, you're not in a weekly calorie deficit. You may think you're taking a a certain amount of calories however Your body doesn't lie and…

rowers are amazing, however, you have to learn the proper technique as mentioned. There are some good videos out there on how to do it and they also have programs.

There's so much less stress when you look at calories on a weekly basis rather than daily. It's a bigger playing field, more room to move.

that's how you do it. You try not to go too low though when you're banking calories you wanna make sure you keep your protein up and you're good fats. It's usually through carbohydrates that you lower the calories because remember, it's your weekly calorie numbers that matter.

Lean weight is usually what your goal weight it. Lean mass is with no fat so goal weight is a less confusing term and strikes a nice balance of forming the equation. Some people will suggest to use your current weight for your protein intake. The problem with that is if you have a lot of fat and you're overweight by much…

I wouldn't worry too much about the timing just the overall daily consumption of each. Whatever your lean weight is, that is your weight without too much fat on it, You want to have around .8 g of protein per pound and for fiber just figure somewhere around 30 to 50g a day depending on age sex

I never break down individual exercises, I just log 200 cal every time I go to the gym some days may be a little less some days maybe a little more but it averages out well. You just get too caught up in the minutia of each exercise and it's not really going to be accurate because so much depends on intensity, erc.

1750 may or not be a good calorie amount for you to lose weight on. Without knowing any of your statistics, it's impossible to really give an opinion on this. regardless of that, any calorie amount has a potential to be off whether it's through inaccurate counting and tracking on your part or just inputting incorrect data…

your "facts" are incorrect

you'll have to play around with different exercises to see which ones don't cause any pain. Just do those if there's pain don't do the exercise it's just gonna exacerbate the problem as far as which exactly that's going to be strictly personal because what works for one person may not work for somebody else due to form and…

as mentioned if you weren't logging before, then then there is a possibility that you were eating more before you started logging. Also, the potential that even though you're logging now it's not accurate and you're not logging everything accurately every day of the week. Unless you're a very small person those calories…

Plug Your cheat day into your daily diary. Now go to your weekly calorie amounts. See if those amounts keep you within your goal best to not even use the word cheat, It's best to incorporate the foods you enjoy in your normal diet, when you do that, you don't have to feel guilty about it. What I do is if I have an evening…

One good way to bump up strength on an exercise is to do ramping. This is an example of ramping for strength, hypertrophy is a little bit different. This primes the CNS without fatiguing the muscle. Let’s say your top set goal is 405 lbs x 1: • Set 1: 135 lbs x 5 • Set 2: 225 lbs x 3 • Set 3: 315 lbs x 2 • Set 4: 365 lbs x…

unless you're overweight by quite a bit 2 pounds is probably a little too aggressive. You haven't really given any information about yourself so any real suggestions are a wild guess at best. One thing to understand is you can log all the data and figures and numbers calories and whatever in an equation and it does not…

The curve goes down after you've been lifting for awhile until it stops, then you add more reps and switch your technique around or start using other exercises. If strength continued to go up we'd see 1,000 lb bench presses

carb load the night before to top off glycogen stores. Be hydrated, don't eat too much of anything before the swim i always liked oatmeal. Post swim eat whatever you want. You'll be ravenous.