tomcustombuilder Member

that’s quite the exception.

None of those are gonna be remotely accurate plus body fat percentage is really a useless number when it comes down to it. Everybody carries fat differently so what would be say 15% for one person would look completely different at 15% on another person. The best thing to do is look in the mirror if you need to lose fat,…

You don’t have to nail, your macros perfectly be more concerned with your overall calories

It doesn’t work like that you need to stick with the program for 4 to 6 weeks to see if it’s going to be successful for you or not. One day means absolutely nothing. You still have water moving around and it will continue for awhile

Some food a couple hours before training and some food after training. This isn’t rocket science so don’t make it complicated

why is your reasoning for doing this type of fast?

yes I like to go back to when loss was optimal and see what the calories and macros were saying. No need to pay for premium. I had 20 years of data on another app when they went off line and that sucked.

Lol, I need to be able to see daily what my average is. Will that extra burrito today screw up my weekly numbers.

Maybe yours is different. Mine only goes Sunday to Sunday and you can only see the last 2 weeks if weekly amounts.

The PC version doesnt have it. Mobil does. I have to use my phone or ipad to see it. It's under the NUTRITION tab.

for best results rethink your position on lifting. You won’t add muscle (weight) and you don’t have to lift heavy or hard, just enough to maintain current muscle. Deficit with no resistance training is a recipe for a good amount of muscle loss which has a big impact on body composition

most people don’t know about that tab. Lol, I always hate to press it on Monday mornings

Don’t try. You’re wasting your time. You’ll never be accurate enough to get it even close. Most weight sessions are around 200-300 calories burned so just log something like that and be done with it. There are too many variables to get any closer.

It takes 4-6 weeks to determine the effect that a certain calorie amount will have. 1 week and you’re still in the process of water shifting around masking and real fatloss. Give it more time. IF is not an automatic fatloss tool. Fatloss is a product of a consistent weekly calorie deficit over time and not tied to any…

Your weekly calories are what to look at. Add up 7 days of calories and divide by 7.if this number is at or below your daily calorie target you’re ok.

Getting an accurate calorie count is important however probably equally or even more so is actually logging everything you consume that has calories every day consistently

How long have you stalled?

At your stats you want to focus on fatloss and muscle retention. A decent weekly calorie deficit and a proven lifting program. Protein wise for you, figure your target weight and go with around .8 grams per pound.

When some has medical conditions an Internet forum is not the place to be asking for dieting direction. A GP doctor is probably also not a good choice.work with a registered dietician with the experience and credentials to properly guide you.

Unless you're a serious powerlifter belts are counterproductive 99% of the time.

What is your weight, and height and how much fat are you carrying ?

This is where a competent trainer comes in if there are questions or concerns.

The last few pounds are difficult. You have to ask yourself if lowering calories further is worth it. Once the weight is off you'll need to realize that those calories will more than likely be your new normal and are you good with that?

why make things so complicated? If you feel fasting is beneficial just use the clock.

As an aside, there have been comments regarding adding muscle to burn more calories unfortunately an extra pound of muscle only burns around 6-8 calories a day at rest and slightly more during exercise so not much of a help fat burning wise. Fat burns around 2 calories per lb so trading muscle for fat will burn around 5…

. Basic compound exercises starting fairly light until you learn proper form.. Compound exercises are exercises that use more than one muscle group at a time things like squats deadlifts benchpress bent over rows. I would get a competent trainer. At your size, you’re gonna automatically have quite a bit of muscle from…

You should always be lifting weights in a deficit

no. Don’t be delusional

No way to tell without giving a weekly calorie amount 4-6 weeks to sort things out

On an average, people underestimate their weekly calorie intake by 40%.