tomcustombuilder Member

direct abdominal training with weight. Once the abs have been sufficiently developed, a calorie deficit will peel off the fat and that will expose the 6 pack a big factor is genetics as some people with a good ab structure just need to diet down. Some need direct work, some more than others however dieting down is…

You don't burn that many calories through exercise. A few extra sessions wouldn't allow enough of a calorie burn to offset eating at maintenance calories

You need to look at the weekly calories you're taking in. Or even monthly which is easy to do with this app because you can look at it when you looked under the PROGRESS category after hitting MORE. Unfortunately you're just taking in too many calories overall over a period of time.

A plateau of 4-6 weeks will require fewer weekly calories

The more sedentary you are the more cardio will play a part in overall well being, from burning calories to just getting the blood flowing. Too much and hunger goes up and you're potentially less active throughout the day due to being tired from the cardio so its a slippery slope and you need to find the right balance for…

Too much exercise can be counter productive for 2 reasons, you end up being less active outside the gym (lower NEAT) and your appetite increases, usually with snacks that you don't count in your daily amounts.

that's what all knowledgeable people have been saying for years….

Heres a good, simple explanation of fatloss

throw in some hot sauce…..

You need to go to an orthopedic doctor and figure out what's wrong with your knees hurting. There's definitely some underlying issue and that dictate which exercises you should and should not be doing. He may also suggest some type of physical therapy. Bottom line if any exercise causes discomfort you need to not be doing…

incorrect. The whites are awesome for aminos and muscle building. A lot of us, because of the lower calories and the lower fat content love whites but that all depends on what your goals are and what you want your macros to look like though.

As mentioned, weigh every day and use a weight tracking app. You look for trends in the form of averages. You need to weigh the same time every day and that is going to be as soon as you get up use the bathroom naked. If you've had coffee even, your weight is going to be higher so you want to be very consistent on the…

lightly active.

not directly. Most of those speed you up so you burn more calories through added movement however you can get speeded out and thats a very uncomfortable feeling for most. The only thing that burns fat is a consistent weekly calorie deficit over time.

Wether cholesterol is good or bad for you is going to be most individual situation based mostly on genetics and how you actually process it. It is actually a very important substance. the best defense is to get it checked and get an arterial scan to check for blockages. That will let you know how your body is processing it.

Unless your trip is 4 or more months away don't even worry about it much depends on how much you're wanting to lose.

Don't get too wrapped up in macros right now as the only one that's actually important at this point is protein, you want to make sure you're getting enough. building muscle will come from your overall calorie amounts, enough protein, and a proper training program.

no. Creatine is wonderful. If in fact, if it's causing you to not lose, it's just water so don't worry about it.

personal preference. I have some Greek yogurt, works well…..

There are those tht say you should try to keep daily calories as close as possible then those that fast 1 or 2 days a week and those that go lower cal during the week and have more calories on the weekend. One commonality, aside from fasting, you should attempt to keep your protein amounts in tact. All of these are…

Your fatloss success will be determined by a weekly calories deficit consistently and not meal timing

some people even athletic people can get down to very low body fat and still not see their abs. It all comes down to how developed they are, If you don't have a natural developed ab structure, you're gonna need to do some direct ab work to build those abs up while eating at maintenance or a slight caloric surplus and then…

Weekly is the number that is most important. The body doesn't have a 24 hour clock installed and processing energy takes time. Fatloss is a product of a consistent weekly calorie deficit over time.

Rest days should be dictated by what is called MRV, maximum recoverable volume. It all depends on how intense your workouts are that will dictate what you rest days need to be. Programs almost all compound movements are gonna take a lot more rest days than a program that specializes in isolation focused exercises. You just…

not having a Magic Secret doesn't sell books or get Youtube followers and subscribers.

meal timing, meals per day, not eating at night have nothing to do with weight loss. Weight loss is a product of a consistent weekly calorie deficit over time.

what kind of doctors have you been talking to? Hopefully not just a GP. It sounds like a nerve issue and for those kind of things. It’s good to work with a neurosurgeon. You may need to get an MRI, working through these things with PT may not be the best route, in fact without proper diagnosis PT can exacerbate the…

You need to stick program for 4 to 6 weeks to see what the outcome actually is. One week is not enough time to figure anything out water shifting around that hasn’t really been lost yet, very little fat will be lost in a week, give it some time

incorrect.

without knowing all of your details, it’s impossible to give you any real advice. You could be hugely overweight, and the app is telling you to eat 4000 cal or something. We just don’t know so until you can give some actual statistics and information it’s all just guessing what to tell you to do.