tomcustombuilder Member

Too low of calories and too much exercise causes water bloating. Try reverse dieting for 2 weeks and reduce exercising. After a couple weeks of this if still no change then you need to review your diet for accuracy.

Don’t obsess over it. Start there. Approach it in a more pragmatic way. You KNOW what you need to do so do it. Too many people research diets, track calories, watch you tube exercise videos and don’t follow through into their own situation with those things.

Ive tracked every day for 20 years, it just ends up being part of your day like brushing your teeth or something.

Bodybuilders that compete are on a different plane entirely. They starve during contest prep for a month or more, look the way they do then after the contest go back to a caloric surplus to add more muscle so in essence, yo yo dieting which for the general public is a bad idea. You want to set up your diet as a permanently…

Got it musta missed that and yes leg training after a big stairmaster session and legs are too fried to strength train legs properly.

nothing is mandatory however some ways are just generally better. 2x has been proven time and time again to be superior overall to bro splits. Someone may have a decent physique however maybe it would be better with a different approach? To maximize weight training I have never known anyone that was serious that did cardio…

Without more info the bottom line is if you want to lose weight you need to lower weekly calories.

You won't build any muscle with that routine. Pick muscle maintenance and fatloss or muscle building. Plus, do cardio after weights plus your weight training program sucks for adding muscle. You want to get on a good and proven weight training program. You need to be hitting muscles at least 2x per week and with the proper…

Your metabolism is fine. Your weight is not reflected by your relatively immidiate calorie lowering. Usually the scale reflects what you were doing a week or 2 prior to lowering calories hence why people raise calories and see a loss a few days later and think raising calories caused fatloss when that is usually water…

lean protein like chicken breast. Many people also find good fats are satiating also along with fibrous veggies. Processed carbs are the worst.

A month into it and no loss and your weekly calorie consumption is too high to allow fat loss so they need to come down a bit overall

That sounds too high. The only way to find out is to consume those calories for 4-6 weeks and adjust after reviewing the results. X amount of calories for someone your size may not be right for someone else the same size mostly due to day to day movement.

Yes don’t do it it does nothing. Restart your health plan by consuming mostly lean protein sources and veggies and as little highly processed food and drinks as possible and keep doing that.

Undereating will always cause weightloss. Be in a consistent weekly calorie deficit over time and loss is inevitable. Many times someone will eat too low of calories for a few days or a week and then become ravenous and then overeat so the outcome over time is no loss or even gain.

Those numbers are strictly a starting point so in 4-6 weeks you'll know if that is a correct number. Much depends on your day to day, week to week counting accuracy. Most people under estimate what they're really eating and drinking calorie wise. Older and sedentary and not a big person and yes I could see that number…

that won’t do anything.

lol @ a BITE of ice cream that’s like saying have only 1 chip…….

What is your height and weight? While 1200 sounds really low, for some small women that are sedentary outside of the gym it’s what it can take in order to be successful at fatloss. These calculations by the app are strictly a jumping off point. Your weekly calorie decision in 4-6 weeks will be the telling factor. Pick…

Sit there for a month and review the results at that time and adjust as necessary. You went down too quickly and that is why you’re having a hard time. You may find 1600 is the sweet spot or you may find that you actually do need to go lower however if your weekly calorie counting is accurate then at your stats 1600 should…

Or at least she’ll have a couple of fun eating days if nothing else.

You've probably upped your calories to overshadow any weight loss that the running would produce.

Wow nice work. Try 1600 then drop again to 1400 in a month if you need to. The calorie amount will always be dependent on how accurate you are on your weekly numbers. Losing 100 lbs will require a lot fewer calories to maintain

What type of equipment do you have access to? Don't try to run a small deficit trying to maintain muscle. With your stats you don't have to worry much about that and fatloss should be you main goal.

Wait 4-6 weeks at a consistent weekly calorie amount before judging how that amount is affecting your weight and body composition. As far as muscle you won’t be gaining much, if any while in a consistent calorie deficit so the key is to not lose what you have right now.

What is your height and weight? 1,700 may be your maintenance calories but there is no way to really know without more info. Much will also depend on the accuracy of your calorie counting and tracking

Jumpstarting your metabolism is just becoming more active. Taking something for it generally is something that speeds you up a bit and causes you to move around more.

1 cup egg whites 1 egg 5oz of chopped up chicken breast Salsa or pico de gallo

If you stick to the “protein every 4 hour rule” you don’t need to really worry about it especially a casual lifter/exerciser and even then just an adequate daily amount is sufficient. Whether the anabolic window exists or not will always be a point of contention however for all intents and purposes it’s a non issue as long…

weight fluctuations are mostly water weight fluctuations No loss= no consistent calorie deficit Until you understand that you will not progress with fat loss All body types respond in the same way regarding fat loss.

Eat less move more works so don’t discount that and people that complain about a slow metabolism generally just aren’t active enough and their metabolism is just fine. Fat loss is and will always be a product of a consistent weekly calorie deficit over time. Not meal timing, meals per day, etc. No loss= no consistent…